Beating Britain’s August Heatwave: How to Ward Off Dehydration

When Britain basks in an August heatwave, it can be a glorious break from grey skies, but the soaring temperatures also bring a hidden danger: dehydration. 

Staying hydrated isn’t just about quenching your thirst; it’s essential for your body’s ability to regulate temperature, keep your mind sharp, and maintain overall health.

Here’s how to keep dehydration at bay during the hot spell.

1. Drink Before You’re Thirsty

By the time you feel parched, you may already be mildly dehydrated. Aim to sip water regularly throughout the day – even if you’re indoors. A reusable water bottle can be your best friend; keep it nearby and refill often.

2. Choose the Right Drinks

Water is your number one choice, but you can also stay hydrated with:

Herbal teas (mint or chamomile served iced are refreshing)

Diluted fruit juice for flavour and vitamins

Electrolyte drinks if you’ve been sweating a lot during outdoor activities

Avoid too much coffee, tea, or alcohol, as they can have a mild diuretic effect.

3. Eat Hydrating Foods

Around 20% of our daily fluid intake comes from food. Include:

Watermelon, cucumber, and strawberries

Oranges and peaches

Salads with leafy greens and tomatoes

These not only boost hydration but also provide essential minerals, too.

4. Keep Cool Indoors and Out

Your hydration needs rise the hotter you get. To reduce sweat loss:

Close blinds during the hottest part of the day

Use fans or air conditioning where possible

Wear loose, breathable fabrics

5. Watch for Early Signs of Dehydration

Don’t ignore symptoms such as:

Dry mouth or lips

Dizziness or headaches

Unusually dark urine

Fatigue or irritability

If you notice these signs, rest in the shade, cool down, and drink fluids immediately.

6. Remember Vulnerable Groups

Young children, the elderly, and people with certain medical conditions are more susceptible to dehydration. Check on neighbours, relatives, and friends to ensure they’re drinking enough and keeping cool.

Final Thoughts

The British heatwave can be enjoyable if you take sensible precautions. Stay ahead of dehydration by sipping water regularly, eating hydrating foods, and keeping your environment cool. 

How to Cope with the Unusually Long Hot Weather in the UK

The UK isn’t usually known for long spells of hot weather, but when they arrive, they can catch many of us off guard. 

Unlike countries more accustomed to high temperatures, we often lack air conditioning and sun-aware habits. 

This prolonged heat can pose serious risks, especially for the elderly, those with underlying health conditions, and disabled individuals. But with a few simple steps, we can all stay safer, cooler, and more comfortable. And to help other people, too.

Here’s how to manage the heatwave effectively:

Hydration Is Everything

In hot weather, your body loses more water through sweat, and it’s vital to replace it regularly throughout the day.

Tips for staying hydrated:

Drink water regularly, don’t wait until you’re thirsty.

Avoid too much caffeine or alcohol, as they can increase dehydration.

Add hydration tablets like Dioralyte or ORS to your water if you’re sweating heavily, they help replenish lost electrolytes.

Eat water-rich foods such as cucumbers, watermelon, oranges, and strawberries.

Carry a refillable bottle wherever you go. There are many free refill points around towns and cities now.

Look After Vulnerable People

The heat can be particularly dangerous for:

Elderly people

Babies and young children

People with chronic illnesses (especially heart, kidney, or breathing conditions)

Disabled individuals who may find mobility or communication difficult

Ways to help:

Check in regularly – especially on neighbours and relatives.

Encourage small, frequent sips of water, even if they say they’re not thirsty.

Ensure rooms are well ventilated or shaded.

Use a fan if air movement is needed, but avoid blowing hot air directly onto people.

Provide cooling aids like damp flannels, mist sprays, or even a shallow cool footbath.

Use Sunblock, even in the UK

It’s a myth that British sun is harmless. UV rays are still damaging, even if there’s a breeze or cloud cover.

Sun safety tips:

Apply broad-spectrum SPF 30+ sunscreen every two hours.

Reapply after swimming or sweating.

Wear a wide-brimmed hat and sunglasses with UV protection.

Stay in the shade between 11am and 3pm when the sun is strongest.

Wear lightweight, loose-fitting clothing to protect your skin.

Keep Your Home Cool

Keep curtains and blinds closed during the day.

Open windows when it’s cooler outside than in, usually early morning and late evening.

Turn off unused electronics, they generate unnecessary heat.

Use damp sheets or a wet towel hung in front of a fan to help cool the air.

Sleep Tips in Hot Weather

Sleep with a cool flannel or ice pack wrapped in a cloth.

Put sheets in the freezer (in a bag) for 10-15 minutes before bed.

Use cotton bedding instead of synthetic fibres, it breathes better.

Keep a glass of water by the bed in case you wake up thirsty.

The British heatwaves may be rare, but they’re increasingly becoming a part of our summer routine. Staying informed and making small adjustments can make all the difference, for you and those around you. If someone is showing signs of heat exhaustion, dizziness, confusion, heavy sweating, rapid pulse – get them to a cool place, give them fluids, and seek medical advice if symptoms don’t improve.

Look after yourself. Look out for others. And don’t forget the sunscreen!