23/06/2026
💧 Stay hydrated in hot weather 💧
When temperatures rise, your body loses more fluid through sweat-so staying hydrated is key to keeping well and avoiding heat exhaustion.
☀️ Why hydration matters
Drinking enough helps your body:
Regulate temperature
Prevent headaches, dizziness, and fatigue
Keep your heart, muscles, and brain working properly
🥤 Top tips to stay hydrated
💧 Drink regularly – don’t wait until you feel thirsty
🥛 Keep fluids nearby – have water within easy reach at home or on the go
🍉 Eat water-rich foods – like watermelon, cucumber, oranges, and strawberries
🕒 Build it into your routine - have a drink with every meal and snack
❄️ Keep drinks cool - chilled water can feel more refreshing
☕ Limit caffeine and alcohol - these can make you more dehydrated
👶👵 Support others - children, older adults, and those with health conditions may need reminders to drink
⚠️ Signs you may be dehydrated
Feeling thirsty or having a dry mouth
Dark yellow urine or not passing urine often
Feeling tired, dizzy, or lightheaded
Headaches
🚨 When to get help
Seek medical advice if dehydration symptoms don’t improve, or if someone:
Feels confused or very drowsy
Has a rapid heartbeat or breathing
Hasn’t urinated for many hours
Is unable to keep fluids down
📞 Contact NHS 111 for advice, or call 999 in an emergency.
Small, regular sips can make a big difference-keep topped up and stay well this summer
