Man oh man is it hot right now.
The UK is set for a few 30-degree-plus days over the next week, and we’re barely into the summer.
On Friday the 20th of June many parts of the country will reach 32°C, and it’s ratcheting up a notch for Saturday will predicted temperatures of 33°C.
For many of us, 20°C is more than enough. Once we’re into 30°C territory, getting a decent night’s sleep, moving at your usual speed, and keeping up with the essentials like work, exercise, and cooking all gets considerably tougher.
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Dehydration is also a bigger risk than usual. It occurs when the body is losing more water than it’s taking in, and in these temperatures it’s likely you’ve got a near-constant sweat on. If you dare to get out for some exercise, the problem gets compounded.
In other words: drinks lots of water. Dehydration, even in its mild forms, absolutely sucks, and in severe heat it can quickly becoming life threatening.
However, if you’re drawn to some sweet refreshment then you might want to heed this advice from the UK Health Security Agency (UKHSA). The agency has said that fruit juices and smoothies are a bad choice for hydration in this kind of heat, and there’s one key reason why.
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“Fruit juice, smoothies and soft drinks can be high in sugar which dehydrates the body,' the UKHSA said.
“Limit the amount of fruit juice or smoothies that you drink, and swap sugary soft drinks for diet, sugar-free or no added sugar varieties.”
This is good advice in general; high sugar intake is bad news for the body and can, over time, lead to insulin resistance and type 2 diabetes.
During a heatwave, it’s even more pertinent. If you consume a lot of sugar but you’re burning it with intense activity then the risks it poses to your health are reduced but, let’s face it, you aren’t going to be doing anything particularly vigorous when the weather is this scorching.
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Stick to water if you can, and if you must have some flavour in there then go for a low-sugar squash instead of fruit juice or fizzy pop.
This advice applies to alcohol, too. Alcohol is a diuretic, meaning it actively draws water out of your system and increases urine production. If you must enjoy a cold one in a pub garden, follow it up with a pint of water to counteract the dehydrating effects of booze.
If you’re unsure how to tell that you’re dehydrated, your wee will tell you. When you’re properly hydrated it’ll be largely clear or faintly straw-coloured, with any deeper colouration than that pointing to a water deficiency.
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You’ll likely feel the effects of dehydration before you go for the wee, though. Headaches, lethargy, fogginess, strong thirst, muscle cramps, and more can also come on pretty quickly, and if you don’t deal with it you could become light-headed and dizzy, your heart rate will increase, your blood pressure will drop, and you may fall unconscious.
So drink up!
Rachael Davis