The summer months are in full swing and the heat has fully taken hold of us in the UK and so learning optimal methods for staying hydrated is important. Most of us know that drinking water is vital, but because we lack the know-how, many of us remain dehydrated and don’t know the various ways that this can be rectified.

Your body depends on water to survive. Every cell, tissue, and organ in your body needs water to work properly. For example, your body uses water to maintain its temperature, remove waste, and lubricate your joints. Water is needed for overall good health.

If staying hydrated is difficult for you, here are some tips that can help:

• Keep a bottle of water with you during the day. To reduce your costs, carry a reusable water bottle and fill it with tap water.
• If you don’t like the taste of plain water, try adding slices of fruits like lemons and limes to your drink.
• Drinking water before, during, and after a workout is essential.
• When you’re feeling hungry, drink water. Thirst is often confused with hunger. True hunger will not be satisfied by drinking water. Drinking water may also contribute to a healthy weight-loss plan. Some research suggests that drinking water can help you feel full.
• If you have trouble remembering to drink water, drink on a schedule. For example, drink water when you wake up, at breakfast, lunch, and dinner, and when you go to bed. Or, drink a small glass of water at the beginning of each hour.
• Drink water when you go to a restaurant. It will keep you hydrated, and it’s free.

Waiting until you notice signs of dehydration is not the appropriate time to get rehydrated. Actively prevent dehydration by staying hydrated through drinking plenty of water.

However, recognising the signs of dehydration is important. They can include:

• Little or no urine.
• Urine that is darker than usual.
• Dry mouth.
• Sleepiness or fatigue.
• Extreme thirst.
• Headaches.
• Confusion.
• Dizziness or lightheadedness.
• No tears when crying.

Approximately 60% of your body is made up of water so you can see why it is so important to stay hydrated. You lose water each day when you go to the bathroom, sweat, and even when you breathe. You lose water even faster when the weather is really hot, when you are physically active, or if you have a fever. Vomiting and diarrhoea can also lead to rapid water loss. If you don’t replace the water you lose, you can become dehydrated and this, in extreme cases, can lead to severe illnesses and fatalities.