Dehydration occurs when the body loses more fluid than it takes in, and can cause symptoms including dizziness, dryness of the mouth, sunken eyes and tiredness. Fluid needs vary based on age, size, activity level and the temperature, but 2-2.5l of water is recommended as a daily average, according to dietician Nichola Ludlam-Raine, with an extra litre on top during a heatwave. If in doubt, the colour of your urine can indicate hydration levels (lighter is better).
You don’t need electrolyte-infused water – milk is much better
Electrolytes are minerals – namely sodium, potassium, chloride, magnesium and calcium – that support several key functions in the body, including muscle contraction, nerve transmission and fluid balance, explains Dr Nidia Rodriguez-Sanchez, lecturer in physiology and nutrition at the University of Stirling. While millennial-friendly bottles boasting of boosted electrolytes may have shelf appeal, “for most people, plain water is enough to stay hydrated in daily life… these types of drinks are particularly useful for athletes [as electrolytes are lost through sweat], but they are not essential for everyone.” There is no one catch-all electrolyte-rich food but bananas, avocados, spinach and nuts are among the best sources.
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Studies remain mixed on whether hot or ice-cold drinks are better for cooling during a heatwave. A 2023 paper from the University of Ottawa, for instance, showed that warm beverages worked well, reducing the amount of heat held within the body and triggering a sweat response, with those excretions then cooling the skin down. (This works only in non-humid environments.)
Fizzy drinks high in sugar are not recommended, due to their dehydrating effects.
Coffee and tea do count – don’t ditch caffeine
Moderate caffeine intake doesn’t cause dehydration, though excess consumption can act as a mild diuretic (causing more frequent urination). Provided you consume no more than 400mg a day or less (or 200mg for women who are pregnant or breastfeeding) – and ensure water is your main beverage – there are plenty of health benefits to be had, from the antioxidants such as flavonoids in black, green and herbal tea, and the heart and brain-boosting polyphenols in coffee. Both tea and coffee can be hydrating and count towards your daily fluid intake.
Cooling down beneath the blast of air con may feel amazing, but “spending long hours in air-conditioned environments can also lead to fluid loss,” Dr Rodriguez-Sanchez says
If you’re drinking alcohol, beer is best
It’s important to keep an eye on what you eat as well as drink when it is very hot. “Salty products, such as chips and processed meats, can increase fluid loss as your body tries to balance sodium levels in the kidneys,” says Dr Wall. “This is why they often make us feel more thirsty.”
It’s worth knowing also that high protein diets such as keto or paleo lead to the production of more urea (a waste product); the body’s physiological response to protein (the nitrogen in protein forms ammonia which the liver then converts to urea). “This takes more water to get rid of it from the kidneys,” says Dr Wall. This potentially leaves us feeling more dehydrated.
Avoid high-intensity exercise sessions
It is best to avoid exercising in very hot conditions, says Dr Rodriguez-Sanchez, “as this can raise body temperature above normal and increase the risk of heat exhaustion or even heat stroke. High-intensity sessions, such as running or heavy gym workouts, should ideally be avoided during the hottest hours of the day,” she adds, with morning or evening exercise (when temperatures have cooled) being safest. The more vigorously you exercise the more aware you need to be of staying hydrated.
Additional reporting by Hannah Bentley
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