Hydration is important year-round but never more than in the summer. When the temperature rises it’s very easy to underestimate the amount of fluids you need to stay hydrated and healthy, as your body perspires throughout the day. Water is vital for all living things, and is essential for our bodies to function; dehydration can lead to cramps, headaches, fatigue, and light-headedness.
The government’s Eatwell Guide recommends 6-8 glasses of water every day, but when summer comes round that may be the bare minimum. On average, men need over 3.5 litres of water a day and women need more than 2.7 litres a day.
So how do you stay hydrated when the weather is warm?
5 Ways to Stay Hydrated this Summer in Birmingham & beyond
1. Drink Water
There’s nothing better than water to keep you hydrated. In the UK we are lucky to have perfectly good drinking water available from our taps, but if you want to pick up some bottled water that works as well. If you don’t like plain water, choose something flavoured, but avoid overly sugary drinks as they won’t hydrate you nearly as well. If you’re desperate for a cold glass of coke, fill your glass with ice so you’re getting plenty of water too.
Avoid drinking alcohol, especially in the heat of the day, as it is a diuretic and will dehydrate you further. If you do indulge, no matter what time of day, make sure you’re drinking the equivalent of your beverage or more in water at the same time. Both in warmer weather, as well as when it is cloudy in the UK, keeping up with your sunscreen application is also vital. You can find out more information on why SPF is essential, as well as how to find the right one for you in our previous blog post:
2. Listen to your body
Generally, if you’ve got a headache you’re already dehydrated, but if you feel that thud of a headache, increase your water intake as soon as possible. Itchy, sensitive skin can be another early warning sign that your body needs more water; as are cramps, tiredness, and headaches. If in doubt, drink more water.
3. Look at your pee
You may not make a habit of looking at your pee, especially if you’re female, but it’s a good idea to do so when it’s warm. Dark yellow urine is a tell-tale sign that you’re dehydrated, so try to keep your pee as light in colour as possible. Don’t forget that if you’re outside you’ll be using a lot of fluid to sweat and maintain proper function, so you may go more hours than usual between bathroom trips, even if you are drinking enough. Keep a bottle of water in hand and refill it often.
4. Eat fruit & vegetables
Fruits and vegetables are full of water, especially those like strawberries, watermelon, pineapple, and bell peppers. Snack on fruit throughout the day or eat snacks such as sliced bell pepper with hummus if you prefer savoury flavours.
5. Avoid seriously salty foods
You need to replace the salts (electrolytes) your body loses while sweating, but that certainly doesn’t mean you should be heading to McDonald’s to combat this. Remember that we can’t drink saltwater because it’s so dehydrating, so don’t compound dehydration with salty foods. Drink a sports drink with added electrolytes if you’re working or doing sport outside on a hot day.
Birmingham is one of the UK’s biggest cities, and water and other healthy drinks are available everywhere. From corner shops to supermarkets, newsagents to petrol stations, water and hydrating drinks are all around us. Feeling thirsty? Buy yourself a bottle of water and keep it with you so you can refill it whenever you get the chance.
Dehydration sneaks up on you; it is all too easy to forget to drink when you are busy, so get used to having something to drink at hand, and make sure you are staying hydrated in Birmingham this summer.
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This blog post was written on behalf of Saydon Pharmacy by Pharmacy Mentor.