Staying Hydrated in a Heatwave

The scorching sun is baking the earth and many of us are feeling the sweltering heat! 

Collectively, the past eight years have been the warmest since modern record-keeping began in 1880, according to NASA. 

Interestingly, I came across this BBC article today about staying hydrated during these really hot days and advising us to drink plenty of liquid. It’s a consistent public health message – for decades we've been urged by health authorities to consume as much as six to eight glasses worth of water a day, or 2-3 litres. 

Without a continual topping up of water (which makes up between 60% and 70% of our body weight) we start to dehydrate. The first reliable sign of dehydration is increasing thirst, when around 2% of body weight has been lost. Dehydration occurs more quickly with physical exertion or exercise. Even mild dehydration can cause fatigue and tiredness, and overheating as the body stops sweating to preserve water. 

Many people instinctively reach for a glass of water, but it may not always be the best option. Milk may, in some cases, be better, as it contains small amounts of salt and sugar which can be lost through sweating. Coconut water also contains vital elements lost through excess perspiration. 

And water-rich fruits and vegetables are often overlooked. Eating foods with high water content such as cantaloupe (90%), celery (95%), cucumber (95%), lettuce (96%), strawberries (91%), tomatoes (94%) and watermelon (92%) can help you to stay hydrated. Even, spicy and hot foods have been shown to help us stay cool by making us sweat more. 

Boozers should note that whilst it's probably best to avoid drinking lots of alcohol, a couple of beers may help to hydrate you too. 

Therefore, the point I’m making in this post is that you don’t necessarily have to drink a lot of water to stay hydrated because there are plenty of alternatives! 

Caution: While staying hydrated is crucial, care should be taken not to drink too much. While it's unlikely you'll get to this point, drinking excessive amounts of water in a short space of time – in the order of several litres in just a couple of hours – can lead to symptoms of water poisoning, where the body can't replace the chloride lost in sweat fast enough, and in extreme cases can have tragic consequence.