Hydrate in July heatwave for health and wellbeing
By all accounts, Britain is set to boil in a 28C (82.4F) scorcher as the nation is gripped by sizzling temperatures this week and next, according to the latest weather forecasts.
It is so important for good health to drink more water in hot weather and keep hydrated. Water is one of the most vital elements for all living things; without enough of it, we can become dehydrated. The body constantly loses water throughout the day, mostly through urine and sweat but also from regular body functions like breathing.
In hot weather, our bodies try to cool down through the natural process of sweating, which then can cause dehydration. This makes it essential for us to drink more water. In hot weather, guidelines say women should drink approximately 2 litres of water while men should average 2.5 litres of total water.
A heatwave is expected this week and next, so we should be doing just that; drinking more water and plenty of it! Here are some top tips on how to stay hydrated.
The most obvious tip, but the most important. A third of British people revealed they don't drink water every day and 62% of people don't drink enough of it. The recommended daily allowance is 2.0L for women and 2.5L for men, if people aren't drinking enough each day, they certainly need to during hot weather. Consider refilling a reusable bottle to keep with you at home, at work and on the go.
Avoid alcohol, coffee and sugary drinks
These drinks are fine, in moderation, but they are loaded with sugar, sodium, and other ingredients that remove water from your tissues. Caffeine will make you urinate more therefore losing valuable hydration in this way too.
Try to limit your intake of these drinks and if you are having a few beers or wine on a Saturday night, make sure to alternate and drink a glass of water too!
Two early signs of dehydration are excessive thirst and dark-coloured urine. You may also feel tired, dizzy, have a headache, dry mouth and dry skin.
Dehydration can occur more easily if you have underlying health conditions, are on medication, or have been in the sun too long. Dehydration can be dangerous especially in the young and elderly and checking your urine colour is a quick and easy way to keep in check.
Keeping cool will help regulate your body temperature, so keeping you hydrated for longer. During summer, the risk of heatstroke is high, you should think to wear breathable, light-coloured clothing and try to avoid being in direct sunlight between the hours of 11 am and 2 pm as these are the hottest hours in the day.
Eat your water
Make sure that your diet includes high-water options to boost fluids. Whole foods are an excellent source for this and by consuming yoghurts, fruits such as watermelon and strawberries, vegetables such as lettuce, cucumber, and pulses; you will add to your hydration levels.
How to drink more water
Choose to refill and reuse a reusable bottle, such as Chilly’s, that keep hot drinks hot for 12 hours and cold water chilled for 24! Reusables are better for the environment because they use less oil, release less carbon dioxide, won’t end up in landfill, and mean less waste and pollution.
A plumbed in or recyclable bottled water cooler or water dispenser serves filtered and chilled water, to allow you to drink more water. Convenient multi-function taps in kitchen spaces give hot, boiling, and cold so serving all your drinking needs in this warm weather.
As we enter a heatwave, just follow these simple tips to drink more water and help you feel alert and healthy through this fabulous sunny spell!