As the mercury starts to climb, ensuring adequate hydration becomes increasingly crucial. Thirst is the most apparent sign of dehydration, but it is also accompanied by symptoms such as a dry mouth and lips, darker colored urine, and a less frequent urge to urinate.
In more severe cases, dehydration can lead to feelings of lethargy, dizziness, and confusion. However, there are additional symptoms that many might not immediately associate with being dehydrated.
Dr. Barbara Kubicka, the founder and director at London’s Clinicbe, shared insights with Surrey Live last year, noting, “Feeling sluggish and tired can often be attributed to dehydration, which people may mistakenly blame on other causes. This is particularly relevant during hot weather. When temperatures rise, we tend to sweat more, necessitating increased water intake to offset the lost fluids.”
“Moreover,” Dr. Kubicka continued, “in warm conditions, our blood vessels expand to help dissipate excess body heat. This vasodilation can slightly lower blood pressure, and without sufficient hydration to counteract this drop, one might feel faint and sluggish.”
The general guideline suggests drinking two liters of water daily, but individual needs can vary based on factors such as body weight, level of physical activity, and caffeine intake.
Dr. Kubicka elaborated on how body weight affects water requirements, saying, “Adults typically need about 30 milliliters per kilogram of body weight each day. Thus, a person weighing 50 kilograms would require approximately 1.5 liters of water daily, while someone weighing 80 kilograms would need around 2.4 liters.”
The most effective method of maintaining proper hydration is to keep a bottle of water close to hand and take regular sips throughout the day. However, drinks aren’t the sole source of hydration — water can also be found in fruits and vegetables such as lettuce, celery, courgette, cucumber, cabbage and watermelon.
Dr Kubicka added: “Any drink which is not caffeinated and not alcoholic counts towards your fluid intake. Caffeinated drinks and alcohol don’t count because they make your body lose more water. So if you do drink alcohol and caffeinated drinks then you need to balance this with extra water to compensate.”
