Question:
With summer in full swing, I’m looking for advice to keep my family hydrated beyond the usual tips such as drinking more water.
Answer:
Summer’s heat can be relentless, and with it comes the risk of dehydration for everyone, young and old. We often think of dehydration as a problem mainly for older adults but recent research shows mild hypohydration can harm younger adults, too.
In fact, prolonged mild dehydration in healthy young adults has been linked to early signs of kidney stress. Emerging evidence also suggests that even without heat stress, chronic inadequate hydration may also contribute to developing kidney and cardiometabolic diseases over our lifetime.
This means hydrating our body is essential for our current and future wellbeing.
Dehydration occurs when our body loses more fluids than we consume, placing our health at risk. Studies have found that more than half of older adults are either dehydrated or very close to dehydration.
One global study found that about 60% of children do not meet water and fluid intake guidelines. Dehydration can also happen to anyone when the body sweats to cool off, which can happen during hot weather, exercise or hard physical labour.
Spare a thought for our national cricket team, too, who play for hours in the summer sun. Regular drink breaks and hydration are crucial to keeping them at the top of their game: studies have found elite cricketers with inadequate fluid experience notable declines in speed and accuracy. Bowlers’ accuracy can fall by 20% and fielders may see a 22% drop in throwing precision.
But the reality is that most of us have experienced dehydration at some point. Early signs of it include a dry mouth, thirst, lethargy or tiredness, decreased urine output or dark urine, and headaches.
Drinking water helps to maintain energy, support skin health and optimise heart and muscle function. But although we all know we should drink more water, it often doesn’t happen – until we reach 8.30pm and suddenly realise we’re insatiably thirsty. One practical solution is simply to make water more accessible throughout the day. Studies have shown that proximity matters: placing water dispensers in schools or jugs of water on dining tables dramatically increases consumption.
Add slices of strawberry, lemon or cucumber to your water bottle or jug if you’d prefer some flavour. Keeping a water bottle handy all day – in your car, on the bus or at your desk – will also make it easier to stay hydrated.
Just remember to wash reuseable water bottles regularly.
But hydration isn’t just about drinking water. Many fresh foods have a high water content naturally, and this can also help with maintaining optimal hydration.
Adding cucumbers, tomatoes, celery, lettuce, courgettes, watermelon, strawberries and avocados to your meals and snacks will boost hydration. Plus, they contain potassium and magnesium, which are great for electrolyte balance.
Cucumbers, watermelons and lettuce are hydration powerhouses as their water content exceeds 90%.
Potassium-rich foods such as avocados and tomatoes support hydration by counteracting the effects of sodium, helping us to excrete sodium without drawing water from our body cells. This contrasts with a high-sodium diet, which forces the body to pull water from cells to flush out sodium, potentially worsening dehydration. Fruit and vegetables naturally low in sodium also boost hydration.
So to stay hydrated, think beyond the occasional glass of water. Instead, incorporate water-rich foods into meals and snacks, and make drinking water a regular habit.
By prioritising hydration, you’ll support your physical health, mental sharpness and overall vitality during the summer months.
