More intense heat is on the way for the UK this week, with the country facing its fourth heatwave of the year. Forecasters say temperatures could climb to 35C today in parts of south-eastern England, where amber heat health alerts are now in force across much of the region. Yellow heat alerts have also been issued for the South West, West Midlands and Yorkshire & The Humber.
As temperatures rise sharply, health experts are urging people to recognise the early signs of dehydration and take steps to prevent it. While many assume they only need to drink water once they feel thirsty, thirst is already one of the first warning signs that dehydration may have started.
Signs of dehydration
The NHS says people should be alert to the following signs of dehydration:
- feeling thirsty
- headache and feeling light-headed
- dark yellow, strong-smelling pee
- peeing less often than usual
- feeling dizzy or lightheaded
- feeling tired
- a dry mouth, lips and tongue
- sunken eyes
In babies, the signs of dehydration are:
To reduce the risk of dehydration during hot weather, it is best to sip water regularly throughout the day rather than waiting until symptoms such as a headache appear and then drinking a large amount at once.
For anyone who finds plain water difficult to drink, the British Heart Foundation (BHF) offers practical advice to help make staying hydrated easier and more enjoyable.
Many people struggle to drink enough water, either because they forget, dislike the taste or do not realise how quickly the body can lose fluids in the heat. But during a UK heatwave, getting enough fluids is vital — especially for children, older people and anyone you are caring for.
How to drink enough water
One simple tip from the BHF is to set reminders on your phone or watch so you are prompted to drink water throughout the day. It can also help to link drinking water with existing routines, such as having a glass when you wake up, during your commute or while watching TV, making hydration a habit that is easier to keep.
You can also make it more pleasant by adding natural flavourings such as a slice of lemon, sprig of mint or cucumber. Even investing in a nice water bottle and keeping it beside you can encourage you to drink more water.
If you are caring for someone else, such as a child, older person or a vulnerable person, it’s important they are drinking enough water as well.
The NHS recommends ensuring they drink water at meal times, or offering them foods with high water content. Things like jellies, melon, and ice cream are all recommended on the NHS website.
For young children and babies, you can carry on breastfeeding or giving formula — try offering small amounts more often than usual.
If your baby is over six months old and on formula or solid food, offer them small sips of water. For babies under six months, boil the water first and let it cool before giving it to them.
