Keeping fluid intake up is always a good idea, but staying hydrated in warmer weather is particularly vital. Here in Exeter, we’re not always accustomed to hot weather, so it can be easy to forget about the potential effects of dehydration and heat stroke.
Luckily, staying hydrated isn’t as difficult as it may seem – and yes, it can be done even if you don’t like drinking water. Avoiding dehydration can reduce your risk of a myriad of health issues; not only heat exhaustion, but urinary tract infections (UTIs), constipation and kidney stones (to name just a few). If you find it difficult to keep up with your body and stay hydrated all year-round, here are 5 tips to boost your water intake with ease:
1.Make it a habit. It’s recommended that most adults should drink 2-2.5l of fluid every day. If this is something you’re not yet used to, it can feel like a lot. Implementing habits is one of the best ways to tackle this, so take your 2l and think about how you can split it up throughout your day. For example, maybe you could commit to drinking a glass of refreshing lemon water with breakfast each morning as a start?
2.Carry a water bottle. If you struggle to drink large glasses of water, keeping a water bottle on your person means you can sip throughout the day. Not only is this a great way to ensure your body is constantly well hydrated, but it gives you access to water whenever you need it.
3.Choose the right fluids. The fluids you drink to stay hydrated don’t all have to be plain water. Any non-alcoholic drink counts towards your 2l, but some options are better than others. For example, milk contains protein, B vitamins, iodine and calcium, making it a great, nutritious choice for staying hydrated, especially in summer. Fruit juices are a good option as they can count towards 1 of your 5-a-day, but they can be rich in sugars and calories. Contrary to popular belief, tea and coffee do count, too. Having said this, the caffeine in these drinks can make you pee more, so try to limit your number of cups per day or stick to decaffeinated versions.
4.Eat water-rich foods. Hydration isn’t all about drinking! Opting for foods rich in water can help, too. Fresh fruits and vegetables like strawberries, melon, bananas, lettuce, tomatoes and cucumbers are perfect for staying hydrated in warmer weather – so why not rustle up a fresh salad?
5.Know when you need extra hydration. Some people are at a higher risk of dehydration, for example those with certain health conditions like diabetes, athletes or people suffering with a sickness bug. If any of these apply to you, be sure to prioritise your fluid intake and watch out for classic signs of dehydration like darker urine, dry mouth, dizziness or headaches. It is also incredibly important that you keep up with your SPF application, no matter what the weather or season. You can find out more about staying safe in the sun here:
For more information on dehydration and staying hydrated all year-round, pop in and speak to one of our friendly Exeter pharmacists today.