How much water should I drink in hot weather?
Let's face it: not many of us drink enough water. We've all experienced feeling faint and dehydrated after opting for fizzy drinks or sugary teas instead.
Staying hydrated is essential for your body to function properly, especially in the UK's summer heatwave, as the rising temperatures mean we're more likely to feel groggy. It's also important to drink plenty of water in the winter months, when cold and flu symptoms are more common.
Water can help to clear out toxins, clear up skin and boost energy levels, according to studies. But how much do you actually need to drink to feel the benefits? Here's what the experts say.
The NHS recommends drinking six to eight glasses of fluid per day – or about 1.2 litres – to stay hydrated on an average day. As well as water, this includes:
Sugar-free tea and coffee
Lower-fat milk
Fruit juice and smoothies (no more than 150ml a day)
On a warm day, however, you'll need to drink more water to replace the liquid you'll lose through sweat. Dehydration is one of the biggest health issues caused by a heatwave, as well as overheating, heat exhaustion and heatstrokes.
Every person's body is different, so the exact amount you need may depend on factors such as your health, age, size and weight.
It's equally important to stay hydrated during winter, as water can help boost your immune system during flu and cold season, helping you to fight off these viruses, and also give you a much-needed energy boost if you're feeling run-down.
It seems like a lot to drink in a day, but a slight change in diet can reduce the amount you need to consume. Try eating foods with a high water content, such as watermelon, cucumber and courgette, to contribute to your fluid intake.
Cut back on salty foods such as bacon and cheese, as they will cause your body to use up fluids to dilute the sodium consumed.
It's possible – but rare – to over-hydrate if you drink too much water in a short period of time. This can lead to a condition called hyponatremia – sometimes known as 'water intoxication' – if your blood's sodium content becomes diluted.
The symptoms include disorientation, nausea and vomiting, and cases are most common among endurance athletes.
As a rule of thumb, you should only drink water when you are thirsty, and not drink so much that you feel bloated or put on weight.
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