Stay hydrated in the heat
- martintaylor97
- Jul 11
- 1 min read
2025 is already a hot summer – in early July the UK is already in its 3rd official heatwave, and staying well hydrated is important as we lose more fluids than normal through sweating.
Staying well hydrated is important for thermoregulation and supports many other bodily functions including joint lubrication, transport of nutrients to our body tissues, and removal of waste products.
Interestingly good hydration also plays a part in weight management – burning fat produces CO2 and water, meaning that fat is essentially a source of water (this is why a camel’s hump is made from fatty tissue). When we become dehydrated, concentrations of uric acid increase, which indirectly signals the body to store more fat to help us survive drought. High salt intake can have the same effect, fooling the body into thinking it is dehydrated
Optimal fluid intake is typically between 1.5 and 2 litres a day, but more in high heat if we are sweating more. Consider adding a little fruit juice or a pinch of salt to water to provide electrolytes, which help maintain hydration of tissues. Especially after exercise, sodium (in either fluid or food) stimulates the thirst mechanism, promotes both carbohydrate and water uptake in the intestines, and reduces the volume of urine produced post exercise.
Diluted fruit juices, fruit or herbal teas are also excellent for hydration. Note that alcoholic drinks do not contribute to hydration as they are diuretic and promote water loss.
As a guide, your urine stream should be a pale yellow.
