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Staying hydrated is important during summer because warmer weather, sweating, physical activity and time outdoors can increase how much fluid the body loses. Drinking regularly throughout the day can help support temperature regulation, energy levels, concentration, digestion and general wellbeing.
Good hydration can also help reduce the risk of dehydration, which may be more likely during hot weather, travel, exercise or illness.
What does hydration mean?
Hydration means having enough fluid in the body for it to function properly. The body naturally loses water throughout the day through processes such as sweating, breathing and going to the toilet, so fluids need to be replaced regularly.
Water supports essential functions, including regulating body temperature, supporting brain function, helping physical activity and removing waste from the body. During summer, warmer weather can increase fluid loss through sweating, making regular hydration especially important.
Hydration does not only come from drinking plain water. Fluids can also come from other drinks and some foods, although water is a simple and healthy choice for everyday hydration.
Why is hydration important for your health?
We need to keep hydrated because water supports many of the body’s essential functions. It helps carry glucose, oxygen and nutrients to cells, supports digestion, helps the kidneys remove waste, lubricates joints and eyes, and helps regulate body temperature.
When fluid levels drop, it can affect how you feel and function. Even mild dehydration may contribute to tiredness, headaches, dizziness, poor concentration and a dry mouth. Over time, low fluid intake can also contribute to constipation and may be linked with urinary tract infections and kidney stones.
This becomes especially important when heat, exercise or illness increase fluid loss. Drinking regularly throughout the day can help replace the fluids your body naturally loses and support general health and wellbeing.
What are the common signs of dehydration?
Dehydration happens when the body loses more fluid than it takes in, leaving it without enough fluid to work properly. In summer, this can happen more easily because sweating increases and people may not always realise how much fluid they are losing.
Common signs of dehydration include:
Severe dehydration may need urgent medical treatment. Seek medical advice if you or someone else experiences:
If symptoms are severe, worsening quickly or someone seems seriously unwell, seek urgent medical help.
How can you stay hydrated in hot weather?
The best way to stay hydrated in hot weather is to drink fluids regularly throughout the day, rather than waiting until you feel very thirsty.
In hot weather, your body uses sweat to help cool itself down. This means you can lose fluid more quickly than usual, especially during exercise, commuting, gardening, outdoor events or working in warm environments.
Simple ways to stay hydrated include:
During periods of hot weather, guidance also advises drinking fluids regularly and avoiding excess alcohol.
How much water do I need to drink during summer?
The NHS advises that most adults should aim for around 6 to 8 cups or glasses of fluid a day, although individual needs can increase during summer depending on the weather, activity levels and personal health.
There is no single amount of water that is right for everyone. Your fluid needs can vary depending on:
During summer, it can help to think about hydration as something to maintain throughout the day, rather than something to fix later. If you know you will be exercising, travelling or spending time outside, plan ahead by drinking earlier and keeping fluids available.
Am I drinking too much water?
It is possible to drink too much water, although for most people dehydration is a more common concern during summer. Drinking too much plain water, particularly during endurance exercise without enough electrolytes, can affect the balance of the body’s fluids and may lead to hyponatraemia, which means low sodium levels in the blood.
This is uncommon for most people, but it may be more likely during exercise, extreme over-drinking or in people with certain health conditions. Possible warning signs can include nausea, headache, confusion, feeling unusually unwell, or symptoms that develop after drinking excessive amounts quickly.
A balanced approach is to drink steadily across the day and increase fluids when there is a clear reason, such as hot weather, exercise or illness. If you have a medical condition that affects fluid balance, or you have been advised to restrict fluids, follow guidance from your healthcare professional.
Simple ways to stay hydrated every day
Small habits can make hydration easier to maintain during summer, especially when routines change due to travel, holidays, school breaks or warmer working conditions:
Key takeaways
FAQs
How much water should I drink a day?
Most people should aim for 6 to 8 cups or glasses of fluid a day. You may need more in hot weather, during exercise or if you are unwell.
How do I know if I am dehydrated?
You may be dehydrated if you feel thirsty, tired, dizzy, light-headed or pass urine less often than usual. Symptoms that are severe, persistent or linked with heat exposure should be checked by a healthcare professional.
Is water better than other drinks for hydration?
Water is a healthy and simple choice for hydration. Other fluids can contribute too, but drinks high in sugar or alcohol are best limited, especially in hot weather.
Can dehydration cause headaches?
Yes, dehydration can contribute to headaches in some people. If headaches are severe, unusual, persistent or linked with other symptoms, seek medical advice.
Should I drink more water during a heatwave?
Yes, many people need to drink more during a heatwave, especially if they are sweating, exercising or spending time outdoors. Drink regularly and seek help if you feel unwell.