Staying hydrated in the heat is crucial (Image: Getty)
The UK is currently sweltering under extreme temperatures, with much of the country under a red warning for heat. The mercury could creep up to 40°C in some places, and people are being urged to stay sensible in the high heat.
One of the most important things to remember in a heatwave is to stay hydrated. If you’re sweating more in the hot weather, you need to replenish that liquid to ensure you don’t become dehydrated. But how can you tell the difference between dehydration and regular thirst?
James Morehen, sports nutritionist and hydration expert at the electrolyte brand Vidrate, has revealed the hidden signs of dehydration to watch for, and how to tell when it’s gone too far.
How to tell if you’re dehydrated
It’s not easy to tell if you are dehydrated. The signs can be quite subtle, so it’s important to keep an eye out.
James said: “Dehydration signs aren’t always obvious, they can show up as a headache or difficulty concentrating.
“This can be mistaken for tiredness or screen fatigue, but if you experience either during hot weather, it can be an early sign your body needs more fluids.”
Certain cravings can also signal dehydration. If you find yourself reaching for salty or sugary food, it could be a sign your body is struggling.
James explained: “When fluid levels drop, it can lead to fatigue, which the body may interpret as hunger.”
The third sign, which can be unpleasant both for you and the people around you.
James explained: “Persistent bad breath can sometimes be an overlooked sign of dehydration. When you’re not drinking enough fluids, your body produces less saliva, which plays a key role in washing away bacteria in the mouth.
“As bacteria build up, it can lead to an unpleasant odour, so staying well hydrated can help support better oral health as well as overall hydration.”
Dehydration can be subtle to spot (Image: Getty)
What’s the difference between thirst and dehydration?
Thirst is actually a late sign of dehydration. By the time you start to feel thirsty, it’s already in effect. That’s why it’s important to regularly sip water throughout the day to stop yourself getting too dehydrated.
James said: “Drinking a full glass of water when you wake up and before you go to bed is one of the best things you can do during hot weather.
“Your morning glass helps to rehydrate after a night of sweating, and a glass before bed can help regulate body temperature – just leave a gap of 30 to 45 minutes before sleep to avoid a disrupted night.”
You should also keep drinking water throughout the day.
How much water should I be drinking?
James said: “It is recommended to drink six to eight glasses of water a day but during hot weather, but in hot weather this can increase to around three litres, especially if you’re active or spending time outdoors.
“A simple way to check if you’re hydrated enough is by checking your urine colour. You should aim for a pale-yellow colour, if it’s darker than that, you likely need to consume more water.”
