As temperatures tentatively rise, the importance of staying properly hydrated becomes ever more critical. Feeling thirsty is among the most obvious indicators of dehydration, alongside a dry mouth and lips, darker urine and a reduced need to use the toilet.
In more serious cases, you may begin to feel lethargic, dizzy or even confused. Yet there are further symptoms that you may not have previously considered.
Dr Barbara Kubicka, founder, director and doctor of Clinicbe clinic in London, told Surrey Live this time last year: “Sometimes, feeling sluggish and tired can be a sign of dehydration, which people sometimes put down to other things. This is particularly true when the weather is hot. During warm and hot spells, we sweat a lot more and therefore need to drink more than usual to compensate for the extra water loss.
“In addition to this, when it’s warm/hot, our blood vessels tend to dilate to try to radiate extra heat from the body. The vasodilation can lower the blood pressure slightly and when you don’t drink enough to make up for this drop in blood pressure, it can make you feel faint and sluggish.”
The recommended daily water intake stands at two litres per day, though this varies according to an individual’s personal requirements, including their weight, exercise frequency, and caffeine consumption, among other contributing factors.
Describing how body weight influences daily water consumption, Dr Kubicka explained: “Adults need roughly 30ml/kg/day. So a 50kg person would need to drink 1.5L of water per day, and an 80kg person would need 2.4L of water per day.”
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.”
This story originally appeared on Express.co.uk
