Yet more hot weather is forecast for the UK this week as the fourth heatwave of the year sweeps across the country. Temperatures could reach as high as 35C today across southeastern England, and amber heat health alerts have been issued for much of the area. Yellow warnings are in place across the South West, West Midlands, and Yorkshire & The Humber.
With temperatures skyrocketing, it is crucial that people be aware of the signs of dehydration and take steps to prevent it. Many people know to drink water when they feel thirsty, but thirst is actually a sign that dehydration has already begun.
Signs of dehydration
According to the NHS, the following are signs of dehydration: feeling thirsty; headache and feeling light-headed; dark yellow, strong-smelling pee; peeing less often than usual; feeling dizzy or lightheaded; feeling tired; a dry mouth, lips, and tongue; and sunken eyes.
In babies, the signs of dehydration include a sunken soft spot (fontanelle) on top of their heads, sunken eyes, few or no tears when they cry, fewer wet nappies than usual, and being drowsy or irritable.
To combat becoming dehydrated in hot weather, it is important to drink water throughout the day rather than waiting until you get a headache.
How to drink enough water
The British Heart Foundation (BHF) recommends setting reminders to drink water that go off throughout the day to jog your memory. Building a habit of drinking a glass of water as soon as you wake up, while watching TV, or during your morning commute can help create a lasting routine.
You can make water more pleasant by adding natural flavourings such as a slice of lemon, sprig of mint, or cucumber. Investing in a nice water bottle and keeping it beside you can also encourage you to drink more water.
If you are caring for someone else, such as a child, older person, or a vulnerable person, it is important they drink enough water as well. The NHS recommends ensuring they drink water at meal times or offering foods with high water content, such as jellies, melon, and ice cream.
For young children and babies, you can carry on breastfeeding or giving formula — try offering small amounts more often than usual. If your baby is over six months old and on formula or solid food, offer them small sips of water. For babies under six months, boil the water first and let it cool before giving it to them.
