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10 Tips to Stay Hydrated During the Heat Wave

With a heat wave on the way in the UK, here are 10 top tips to keep hydrated and avoid feeling sluggish!


1) Drink water- and plenty of it!


Try and start the day with a full cup of water when you first get out of bed and then have a glass with every meal and another before bed.


2) Know the signs of dehydration

Does your skin feel dry, irritated, inflamed, itchy, or sensitive? That’s a sign of dehydration. Experiencing a headache or feeling dizzy or fatigued? These are signs, too. Muscle cramps, rapid breathing, fainting, and not urinating (or having very dark yellow urine) are others. If you’re experiencing any of these symptoms, the simple solution is to get out of the heat and drink plenty of liquids.

3) Check your urine

Pale urine, similar to the color of straw, indicates proper hydration while darker urine is a sign that you need more water. A dark yellow or amber color means you may have mild to severe dehydration.

4) Avoid alcohol and sugary drinks

Some liquids work against hydrating your body. Drinks like lemonade, beer, wine and liquor, energy drinks and smoothies are all culprits. They are loaded with sugar, sodium and other ingredients that remove water from your tissues. Consider swapping some of these to water instead.

5) Cool down

Proper hydration isn’t just about drinking water—it’s about regulating your body temperature, too. Wear light, loose-fitting clothing in light colours. Schedule strenuous sports and physical activities during cooler times of the day and protect yourself from the sun with hats and other shade accessories.

6) Eat foods with high water content

Did you know that approximately 80 percent of our water intake comes from drinking water? The other 20 percent comes from food. All whole fruits and vegetables contain some water, but snack on these for maximum benefit: cucumbers, celery, tomatoes, radishes, peppers, cauliflower, watermelon, spinach, strawberries, broccoli, and grapefruit. They all contain 90 percent water or higher.

7) Replenish fluid when you sweat

It’s essential to drink water when partaking in any physical activities. Your sweat rate, the humidity, the type of exercise and how long for are all factors to consider. But proper hydration means getting enough water before, during and after exercise.

8) Make your drinks tastier

If you’re not keen on drinking plain water, try mixing it up a bit by adding a few simple ingredients such as limes, lemons, mint, oranges, berries, cucumber and other fruits to improve the taste without adding sweeteners or preservatives.

9) Invest in a new water bottle

In the same way that a new workout outfit can help motivate you to go to the gym more often, refillable water bottles can work in the same way.


10) Track how much you drink

You may think you’re drinking enough fluid but if you don’t keep track, you can’t really be sure. Many bottles or smart cups come with apps linked to your phone to help you monitor your drinking habits. Check out ours Hydracare Product - Hydracup | Aquarate

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