Whilst summer in the UK can sometimes be wet and drizzly, it can also be full of very hot and sunny heatwaves! So how can you make sure that when temperatures rise you are staying hydrated and taking care of yourself?

Nutritionist Dr James Morehen at the electrolyte brand Vidrate, shares his top tips on how to stay hydrated during a heatwave this summer.

Keep water close by

James says: “Do not wait until you are thirsty or feeling the effect of dehydration to have a drink of water, instead always keep a reusable water bottle close by and make sure to sip it throughout the day.

“This will help to keep you hydrated all day long which will in turn help with overall brain function and ability to focus at work despite the hot weather.”

Avoid caffeine and alcohol

“A morning coffee is ritualistic for many of us, but replacing this with an electrolyte drink will have far more benefits for you during a heatwave than caffeine,” James shares.

“This is due to the dehydrating effects that caffeine can have on your body; the same applies to sugary drinks and alcoholic beverages. As a result, these should be consumed in moderation during a heatwave and instead increase your intake of water and electrolyte drinks – just make sure that these are low in salt and sugar.”

Eat water rich food

James explains: “Sometimes, increasing your water intake and supplementing with electrolyte sachets does not quite cut it. In these cases, you should try and eat foods that have high water content in them.

“Cucumbers, tomatoes, watermelon, strawberries, and spinach all have over 90% water content, meaning consuming them can contribute significantly to hydration.”

Begin and end your day with a glass of water

James says: “Having one full glass of water when you wake up and one full glass of water just before you go to bed is one of the best things you can do during a heatwave.

“Your morning glass of water helps to rehydrate and replenish lost body fluids after a night of sweating and can also support with mental alertness. A glass of water before bed can help to regulate body temperature and also reduce snoring.

“However, try to not have your bedtime glass of water too late as this may lead to disturbed sleep due to having to get up in the night to use the bathroom.”

Consume enough water

James explains: “It is recommended to drink at least 2 litres of water a day, which is around 8-10 glasses; during a heatwave, you may need more than that, especially if you are someone who sweats a lot.

“One way to check if you are getting enough water is to monitor your urine colour. You should aim for a pale-yellow colour, if it’s darker than that you likely need to consume more water.

“If making sure you’re drinking enough water is difficult for you, set yourself reminders on your phone throughout the day to prompt you to get up and drink a glass of water.”

Physical deconditioning due to age or health conditions can lead to reduced strength, balance and mobility issues. With warm and extreme weather, these risks can also be increased for vulnerable people with dizziness or heat related exhaustion. Whether it's a walk or pottering about in the garden, having additional support on hand or nearby is key in offering additional stability. Products such as crutches, rollators or walkers not only provide peace of mind but can help those less mobile by providing additional support, preventing physical fatigue and reducing the risk of trips and falls.