Stay hydrated during hot weather spell

Everyone is at risk of dehydration in hot temperatures, but babies, children and older people are particularly vulnerable. It is important to know and look out for the signs of dehydration such as increased thirst, a dry mouth, dark urine, and urinating infrequently or in small amounts.  

How to stay hydrated

People should aim to drink 6-8 glasses/cups of water, lower fat milks, tea and coffee throughout the day. Fruit juices, smoothies and soft drinks do count towards fluid intake but can be high in sugar so swapping these for diet or sugar-free versions is a good idea. Beverages that could cause dehydration to occur more quickly, such as alcohol and energy drinks, should be limited.  

Gill May, Chief Nurse Officer for Bath and North East Somerset, Swindon and Wiltshire Integrated Care Board, said: 

“Good hydration is one of the most important aspects of our diet, drinking fluids regularly throughout the day can help people stay well and ensures that our bodily functions are able to take place as normal. 

“Hydration is especially important for older people and young children. When fluid levels drop even slightly, we can begin to feel poorly with headaches, dizziness, lethargy, and poor concentration. Dehydration can also be associated with urinary tract infections.   

“Good hydration is critical to helping us all staying well and feeling our best." 

Carers and those looking after older relatives, as well as parents of young children, are also being advised to make sure they don’t forget to top up their own hydration levels during the hot weather. Check on any vulnerable friends, family and neighbours to help make sure they are staying hydrated and keeping their homes cool.

Look out for free water filling points

To help people stay hydrated when out and about, water filling points across Bath and North East Somerset, Swindon and Wiltshire are readily available and free of charge.   

Wessex Water provides free refill sites at County Hall in Trowbridge, Devizes Market Place, Melksham Town Hall and Warminster Library. More information on the location of other refill sites can be found by visiting refill.org.uk.

Pharmacists can also offer heat health advice and may recommend oral rehydration sachets to help put back the sugar, salts, and minerals the body loses when dehydrated.  

More information about staying hydrated is available at www.nhs.uk