Drinking enough water is one of the fundamentals of overall health, and it is particularly important to stay extra hydrated during spells of hot weather like the heatwave we’ve been having this week!

Water makes up two thirds of our body, our blood is 90% water and our muscles are over 70% water. Therefore it is vital that we stay hydrated in order to replace lost fluids and maintain this healthy balance. 

Why is staying hydrated important?

Staying hydrated not only quenches thirst and regulates our body temperature but can also prevent against

• Headaches
• Constipation
• Dizziness
• Confusion
• Urinary Tract Infections (UTIs)
• Kidney stones

What are the signs of dehydration?

Signs that you may be dehydrated include dark coloured urine, thirst, dry mouth, dizziness, fatigue, lack of concentration, suffering from a headache or muscle cramps. 

How can you increase your water intake?

Keep drinking water regularly during the day, aiming for at least 6-8 glasses/2L of water each day. Certain foods that have a high water content such as strawberries, melon, pineapple, and cucumber will also help to keep you hydrated. If you struggle to drink water on its own, try adding fruit or no added sugar cordial to spruce it up a little!

If you are doing physical activity outdoors, or if the weather is particularly hot like it has been this week, you will also be losing precious electrolytes including sodium, magnesium, and potassium, which are lost through sweating. If you have a heavy exercise session and the weather is hot, bear in mind that you may sweat more than normal and so should replace these by adding some normal table salt to your water and by having foods which are high in these electrolytes such as a banana and some nuts.

Avoid excessive intake of very salty foods, caffeinated drinks and alcohol during the hot weather as they may cause you to become dehydrated.

Enjoy the nice weather and don't forget to stay hydrated!

• - electrolytes
• - health
• - hydration
• - water