Hydrate in a heatwave for health and wellbeing - Pete Glanville of WCD Hydration Group
By Pete Glanville, managing director at the WCD Hydration Group
Pete Glanville, managing director at the WCD Hydration Group and former Gloucester Rugby player, is keen to share some good hydration tips as the nation is gripped by sizzling record-breaking temperatures this week.
There is much advice about how much water we should drink and how to stay hydrated. It is so important for good health to drink more water in hot weather and keep hydrated.
Water is one of the most vital elements for all living things; without enough of it, we can become dehydrated. The body constantly loses water throughout the day, mostly through urine and sweat but also from regular body functions like breathing.
In hot weather, our bodies try to cool down through the natural process of sweating, which then can cause dehydration. This makes it essential for us to drink more water. In hot weather guidelines say women should drink approximately 2 litres of water while men should average 2.5 litres.
Pete's top tips
The most obvious tip, but the most important. A third of British people revealed they don't drink water every day and 62% of people don't drink enough of it. The recommended daily allowance is 2.0L for women and 2.5L for men, if people aren't drinking enough each day, they certainly need to during this hot weather. Consider refilling a reusable bottle to keep with you at home, at work and on the go.
Avoid alcohol, coffee and sugary drinks
These drinks are fine, in moderation, but they are loaded with sugar, sodium, and other ingredients that remove water from your tissues. Caffeine will make you wee more often therefore losing valuable hydration in this way too.
Try to limit your intake of these drinks and if you are having a few beers or wine, make sure to alternate and drink a glass of water too!
Know the signs of dehydration
Two early signs of dehydration are excessive thirst and dark-coloured urine. You may also feel tired, dizzy, have a headache, dry mouth and dry skin.
Dehydration can occur more easily if you have underlying health conditions, are on medication, or have been in the sun too long. Dehydration can be dangerous especially in the young and elderly so checking your urine colour is a quick and easy way to keep in check.
Keeping cool will help regulate your body temperature, so keeping you hydrated for longer. This week the risk of heatstroke is high, you should think to wear breathable, light-coloured clothing and try to avoid being in direct sunlight between the hours of 11 am and 2 pm as these are the hottest hours in the day.
Eat your water
Make sure that your diet includes high-water options to boost fluids. Whole foods are an excellent source for this and by consuming yoghurts, fruits such as watermelon and strawberries, vegetables such as lettuce, cucumber, and pulses; you will add to your hydration levels.
Refill a reusable
Choose to refill and reuse a reusable bottle, that keeps cold water chilled for the day! Reusables are better for the environment because they use less oil, release less carbon dioxide, they won't end up in landfills, and mean less waste and pollution.
A plumbed in or recyclable bottled water cooler or water dispenser serves filtered and chilled water, to allow you to drink more water. Chilled and filtered water tastes great.
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