Drinking More Water During Hot Weather

Drinking More Water During Hot Weather

With the temperature rising, the sun out and the hot weather, you might start to feel thirsty more quickly. That's perfectly normal, as your body needs more water to deal with the heat. Read more about why this happens, the symptoms of dehydration, and how to ensure you are drinking enough water.

 

Water is important

Water is essential for life, with approximately two thirds of your body being made up of it. Water is involved in every single process in your body, making it vital for your body to function properly.

But your body functions best within a certain temperature range. When you get too hot, it needs to cool down! There's a couple of ways it can do this. First, your blood vessels dilate to increase blood flow to the skin, where excess heat can radiate away from your body. This is called vasodilation.

Second, you sweat more. As sweat evaporates from the skin, it helps to cool it down. But excessive sweating can lead to dehydration, especially if you're working or exercising. Drinking water helps to replenish the fluids lost by sweating. (1)

 

Do you need more water?

For most people, before you become dehydrated, you simply feel thirsty. Your mouth may become dry or sticky. After a while, you may feel tired or find it hard to concentrate.

The NHS recommends that we drink 6 to 8 glasses of fluids every day, which is about 1.2 litres. Remember though, it doesn't necessarily have to be plain water that you drink. Flavoured water, milk, juices, smoothies, tea and coffee all count towards keeping yourself hydrated. (2)

 

Stay hydrated in hot weather

Start hydrated right away. It's easier to maintain your fluid balance if you start your day in a well-hydrated state. Carry on taking frequent drinks of water consistently throughout the day. Drink water before you exercise, work, or spend time outside. And try to snack on fresh fruits that are rich in water!

 

References

  1. Popkin, B.M.; D'Anci, K.E.; Rosenberg, I.H. Water, Hydration and Health. Nutr. Rev. 2010, 68(8), 439-458. (PubMed)
  2. https://www.nhs.uk/live-well/eat-well/water-drinks-nutrition/

 

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