As the June heatwave continues, with record temperatures expected on June 26, a doctor has urged UK households to adopt a simple habit first thing in the morning to stay cool. Dr Dev Patel, speaking in a TikTok video, emphasized the importance of drinking a pint of water immediately upon waking to combat dehydration caused by overnight sweating.
Dehydration Risk During Heatwave
Dr Patel noted that many people are arriving at A&E with dehydration. "It sounds so simple, but so many people are coming into A&E with dehydration," he said. "You're going to get dehydrated through the night - we're all getting hot and waking up dehydrated - so when you wake up in the morning, make a pint of water the first thing you drink."
The advice comes as a red weather warning for extreme heat is in place in the South East of England, with temperatures forecast to reach 37°C in some areas. While fans and air conditioning can help lower room temperature, maintaining hydration is crucial for the body.
Electrolytes and Alcohol Consumption
Dr Patel also recommended consuming electrolytes throughout the day, especially for those not eating regular meals. "You are going to lose salt through your sweat," he pointed out. "But it's really important to keep things like your potassium and sodium at the normal level in your blood as well as drinking water."
For those consuming alcohol, Dr Patel advised drinking extra water between alcoholic drinks to stay safe in the sun. Alcohol acts as a diuretic, suppressing vasopressin production, which tells the body to retain water.
NHS Hydration Guidelines
The NHS advises that in usual climates, most people need between 1.5 and 2.5 litres of fluid daily (six to eight glasses). However, extra fluid is needed when sweating more, such as during hot weather or exercise. Some groups are more susceptible to dehydration, including older people over 75, those with chronic conditions like breathing or heart problems, individuals with serious mental health issues, people with mobility problems, those on certain medications, and those already with a high temperature from an infection.
The NHS recommends drinking at regular intervals throughout the day. "If you cannot manage large amounts, try to have small sips throughout the day instead," the health service advises. "Keep a jug of fluid close by to remind yourself to drink regularly and to keep track on how much fluid you are managing. Don't rely solely on thirst as a sign you need to drink. By the time you are thirsty you may already be dehydrated; be aware that the thirst mechanism is reduced in older age."
The simplest way to check hydration is by urine colour: dark yellow indicates a need for more fluids, while pale and straw-coloured suggests adequate hydration.
