As the UK suffers through its fourth heatwave of the summer, with temperatures exceeding 35°C for three consecutive months for the first time on record, experts have weighed in on how much water people should drink to avoid dehydration. Half of England is now in drought, with some areas seeing weeks without rainfall.
Experts agree on 2.5 to 3 litres
Reach PLC asked a range of experts, including doctors and nutritionists, for their advice. The consensus is that adults should consume between 2.5 and three litres of water per day during a heatwave, up from the usual two litres.
Dr Nikki Ramskill, a women's health GP, said: "It's very individual. People should keep an eye on the colour of their urine to see if they are dehydrated, it should not be dark coloured." She also noted that hydration can come from sources such as coconut water, sugar-free squash, and ice lollies, and advised being "sensible" with alcohol consumption.
Little and often
Physiotherapist Phil Evans suggested drinking as much as three litres per day and emphasised the importance of "getting ahead" of thirst by drinking little and often. He added that hydration can also come from food like watermelon, cucumber, and apples. "Dehydration hits your joints before you feel thirsty," he said.
Nutritional biochemist Jamie Christie recommended two to three litres as a "general guide" and advised drinking small sips throughout the day. He said the goal should be pale straw-coloured urine.
Registered nutritionist Natalie Rouse advised between two and 2.5 litres, increasing by 300 to 700ml in hot weather, and suggested "front loading" hydration by consuming fluids in the morning.
NHS advice
The NHS recommends staying in the shade between 11am and 3pm, wearing sunscreen, avoiding vigorous activity, and having cold foods and drinks. It also advises avoiding alcohol, caffeine, and hot drinks.
