The great news is that the UK looks to be heading towards an early heatwave even though we are barely into spring. Whilst some of us are perfectly happy to laze around in the garden and soak up the sun, there are plenty who decide to step up to the plate and take on extra exercise to make themselves feel and look as good as possible. But how about looking after your hydration levels? Here we look at a few ways to ensure that you stay safe during the summer sun whether you are getting a sweat on or not. Typical Hydration Levels Even before the temperature starts to increase, men need to be drinking around 2.5 litres of water per day. Women should be drinking slightly less a 2 litres and this amount should be adjusted accordingly as far as temperatures and physical exertion are concerned. Although dehydration can creep up on us and deliver a sucker punch when we least expect it, common sense dictates that we usually start to feel thirsty when we've exercised for a reasonable time. Likewise, when basking in the glorious sunshine, drinking more water should be a matter of course. Although it may be tempting to avoid topping up throughout the day, it really is the best way to ensure we remain healthy from dawn to dusk and beyond. Water is Enough Okay, we've all had a few alcoholic drinks during the day, especially when on holiday by the pool but these really will not cut it when dehydration starts knocking on the door. Try to stick to fresh water and if your hotel has a chilled water dispenser available, take advantage of this healthy option. Whilst fruit juice is by no means a ‘no no', chilled water always gets to the source of dehydration as fast as possible. For those who like to jog or take a bike ride in the sun, remember to bring a reusable water bottle along for the journey and ensure that you stop for a refreshing drink whenever the need arises. So enjoy the heatwave by all means but remember to drink extra water when those temperatures start to take effect. For those who are buhitting the pavements or roads on their bikes, top up with chilled water and you'll be fit for whatever challenges may come your way.