Four ways to stay hydrated in high temperatures, according to science
With heatwaves predicted to bring 40C temperatures to southern Europe this month, British holidaymakers may be in for one of the hottest seasons ever.
The death of writer Michael Mosley, who is believed to have died of heat exhaustion after losing consciousness while walking in 40°C temperatures earlier this year, highlighted how quickly abnormally high temperatures can lead to medical emergencies.
With many of Britain’s favourite destinations potentially set to roast in extremely high heat this summer, it’s important to stay hydrated. But many of the things most of us believe about staying hydrated are wrong: for instance, gulping down huge amounts of water in one go isn’t a good solution, and picking the right foods can be just as important.
Dr Matthew Calcasola, a GP and chief medical officer at the wellbeing company Get A Drip told Yahoo News: “As a doctor, I always stress the importance of staying hydrated, especially during the hotter summer months and when travelling in more extreme climates. Dehydration can sneak up on you, leading to fatigue, headaches, and even more serious heat-related illnesses, so it’s vital to never leave the house without a full bottle of water."
Don’t gulp full bottles down at once
While it’s tempting to inhale a full bottle of water and feel like you have ‘done’ hydration for a while, this is the wrong approach, Dr Calcasola said.
Drinking large amounts of water in one go causes your body to excrete it more rapidly, so you absorb less. The most effective way to absorb water is to drink small amounts steadily, according to Dr Calcasola, allowing your body to absorb more.
He said: "Many people think drinking lots of water in one go will satisfy thirst, but that isn’t the best way to hydrate. The most effective way to stay hydrated is to sip and drink consistent amounts of water throughout the day."
Food is just as important as water
Choosing the right foods can be a useful shortcut to hydration, Dr Calcasola said.
Many of us are not aware that food, generally speaking, contributes about a fifth of our daily water intake - and in hot climates, it can be an easy shortcut to topping up liquid levels.
Dr Calcasola said: "A lot of people have a hard time drinking enough water, so turning to hydrating foods can be key. High water content, low salt options such as soup packed full of veg (which will ultimately cool you down), salads with lots of lettuce, and water-dense fruits such as watermelon are all great options."
Don’t get hung up on eight glasses a day
There are many famous suggestions for how much water people need to drink per day - from the famous eight glasses up to multiple litres.
But many of these ignore the important role of food, and there are no set rules on what’s needed as it varies by individual, by place and by temperature, Dr Calcasola said.
Dr Calsacola said: "You should also always listen to your body in extreme heat. Some may think drinking eight glasses of water per day leads to adequate hydration, but there isn’t a hard and fast rule so it’s important to notice initial signs of dehydration – such as dark urine and feeling thirsty."
Try a new approach
Using a timer app can offer you a reminder to drink water throughout the day, which is very useful for people who struggle. A rehydration drip can also offer a boost for the whole body according to Dr Calsacola.
Dr Calcasola said: "I would consider alternative solutions such as intravenous nutrition therapy. As compared to oral supplements, intravenous administration has the benefit of nutrients being 100% bioavailable for the body to use, with results felt within hours and lasting up to a few weeks."
