Quick Tips To Keep Hydrated This Summer

With the warm weather coming our way, it’s easy to get distracted having fun with family and friends over the summer. But keeping hydrated may be more important than you might think.

What is the importance of staying hydrated this summer?

It’s important to remember to keep hydrated throughout the day, particularly as temperatures rise, because without water our blood vessels can struggle to keep blood flowing through the body. This could have a negative effect on your health, or possibly make you feel unwell.

Even if you are just sitting relaxing in the sun, drinking water helps lower your body temperature and will replace the fluid you may lose through sweating.

How much water should I be drinking?

How much water you should drink on average can vary depending on your age and gender, but guidance from the NHS Eatwell Guide suggests we should be aiming to drink 6-8 glasses of fluid a day. This might be higher for certain groups, such as those who are: pregnant, in a hot environment, physically active, or ill / recovering from illness.

Top tips to keep hydrated

For those feeling a little uninspired at the thought of plain water, there are many other options available to help keep you hydrated.

For example, diluted squash drinks are another great alternative, offering a fruity flavour whilst also contributing towards your daily water intake.

You could also try something new and make your own fruit-infused water by experimenting with different recipes and ingredients, such as cucumber, honey, cinnamon, mint, berries and more.

Creating healthy habits

If you’re someone who doesn’t usually drink enough, a great idea to help track your water intake might be to purchase (or make) a water bottle with different measurements on. This way, you will know throughout the day whether you are on target, or need to try and drink a little more.

It’s also important to ensure your kids are staying hydrated, especially when playing outside. Add a sprinkle of fun to the task, by creating a little ‘hydration station’ or a 'drinks stall' for them to play with and try out new tastes. Set some bottles of water, cut-up fruits, paper straws/cups and decorations and let them get creative in making a healthy drink of their choosing. Setting out a timer to remind them to drink could also be another great idea to ensure they don’t forget!

How do you know if you are dehydrated?

While it’s very important to know how to stay hydrated, it’s just as important to know when you may be dehydrated. Here's some of the main signs of possible dehydration to look out for:

• Feeling dizzy or lightheaded
• Feeling tired
• A dry mouth, lips or eyes
• Peeing little, and fewer than 4 times a day
• Dark yellow and strong smelling pee

If you feel you may be dehydrated, you will need to gain back those fluids that your body has been missing. For example this can be done by drinking water, eating frozen water ice lollies or ice pops. It would be essential to gain back all the fluids you lost, so be sure to drink plenty of water if you’re feeling dehydrated to keep healthy this summer.