As the UK braces for amber and red weather warnings, an expert in sports nutrition has warned that the standard advice of drinking eight glasses of water a day may not be sufficient to prevent dehydration. Professor Ron Maughan, who helped develop hydration guidelines for the World Cup, says that water alone is not the ideal drink for staying hydrated in hot weather.
Professor Maughan explains that when you sweat, you lose salt, and plain water lacks this essential mineral. “Salt acts like a sponge and holds water in the body,” he says. “If you drink plain water, it dilutes the body’s fluids, sending a message to the brain and kidneys that you’re over-hydrated and you need to pee.” This can lead to frequent urination and a net loss of fluids, worsening dehydration.
Instead, the professor recommends a varied intake of drinks, including milk and fruit juices, which contain salt and other nutrients. He also suggests that eating a pizza with a glass of water can be as effective as expensive sports drinks. “The pizza provides carbohydrate and salt,” he notes. “If you give your kidneys enough water and enough salt, they’ll sort things out for you.”
Dehydration can cause lightheadedness, fatigue, and dizziness, and in severe cases, fainting, coma, or even death, though this is rare. Professor Maughan highlights that older and less fit people are particularly at risk, as dehydration reduces blood volume, making the heart work harder. “Staying well hydrated is important from a cardiovascular health point of view,” he adds.
To avoid dehydration, the expert advises drinking a variety of fluids in moderation, avoiding excessive sun exposure, and using cooling strategies. He also warns that alcohol, a diuretic, can increase the risk of dehydration, especially during World Cup viewing.
