Hydration for Hot Days, Commutes and Everyday Life

2 min read

A water carafe with cucumber and lemon beside fruit

Needs change from day to day

Hot weather, outdoor work, exercise and sweating can increase fluid needs. People also differ in body size, diet and health. That is why a fixed target for everyone is not very helpful. Build regular opportunities to drink, and pay attention to thirst rather than waiting until you feel exhausted.

Make water easy to reach

Keep drinking water where you spend time: at a desk, in a bag or near your cooking area. Refill your bottle before leaving for a commute. If access is limited at work, plan ahead with safe drinking water. Clean bottles regularly, especially around the lid and mouthpiece.

Food contributes too

Fruit, vegetables, soups and other foods provide some water. Plain water is a straightforward default, while unsweetened drinks can add variety. Chai and coffee contribute fluid, but added sugar and late-day caffeine are separate considerations. Lemon or cucumber can add flavour without making water a detox treatment.

Be sensible about electrolytes

Most ordinary days do not require sports drinks. Long, sweaty activity and some illnesses are different situations. Oral rehydration solution is formulated for specific fluid losses; follow medical advice and preparation instructions rather than making a highly salty homemade drink. Persistent vomiting or diarrhoea needs attention.

Know when advice should be personal

Urine colour can be a rough clue but is affected by vitamins, medicines and other factors. Dizziness, confusion or inability to keep fluids down should not be ignored. Anyone advised to restrict fluids because of a heart or kidney condition should follow their clinician, not a general hydration article.

For general information only, not personalised medical advice. Consult a qualified clinician or dietitian for your individual needs.

Make healthy habits tastier