As the June heatwave continues with record-breaking temperatures expected today (June 26), a doctor has urged households across the UK to take one important step to stay as cool as possible. A red weather warning for extreme heat is currently in force across the South East of England, with the mercury forecast to reach 37 degrees in certain areas.
Simple Morning Task to Prevent Dehydration
While fans and air conditioning units can help bring down room temperatures, looking after our bodies is equally important - with Dr Dev Patel stressing the significance of staying properly hydrated. "It sounds so simple, but so many people are coming into A&E with dehydration," he began in a TikTok video.
Dr Patel continued: "You're going to get dehydrated through the night - we're all getting hot and waking up dehydrated - so when you wake up in the morning, make a pint of water the first thing you drink."
Electrolytes and Alcohol Advice
He also advised taking in a range of electrolytes throughout the day, particularly for those not eating regular meals. "You are going to lose salt through your sweat," the doctor pointed out. "But it's really important to keep things like your potassium and sodium at the normal level in your blood as well as drinking water."
For those consuming alcohol, Dr Patel recommended alternating alcoholic drinks with water to ensure you remain safe in the heat. This is due to alcohol acting as a diuretic, meaning it suppresses the production of vasopressin - the hormone responsible for signalling to your body to retain water.
NHS Hydration Guidelines
Elsewhere, the NHS advises: "In our usual climate most people need between 1.5 and 2.5 litres of fluid daily, which is equivalent to about six to eight glasses. However, extra fluid will be needed when sweating more, for example through heavy work or exercise or in hot weather."
Certain people are particularly vulnerable to dehydration during hot weather, including: older people - especially those over 75; people with a serious chronic condition - particularly breathing or heart problems; people with serious mental health problems; people with mobility problems; people on certain medication - check with your pharmacist or GP for details; and people who already have a high temperature from an infection.
Monitoring Hydration Levels
The NHS further recommends consuming fluids at regular intervals throughout the day. "If you cannot manage large amounts, try to have small sips throughout the day instead," they add. "Keep a jug of fluid close by to remind yourself to drink regularly and to keep track on how much fluid you are managing. Don't rely solely on thirst as a sign you need to drink. By the time you are thirsty you may already be dehydrated; be aware that the thirst mechanism is reduced in older age."
The most straightforward way to determine whether you are drinking sufficiently is to monitor the colour of your urine. A dark yellow shade likely indicates you need to increase your fluid intake, while a pale, straw-like colour suggests your hydration levels are adequate.
