Pharmacist's six red flag symptoms of hydration you need to know today

Health experts have shared six red flag symptoms of dehydration you need to be aware of after data of high temperatures in the UK, as well as information about steps you should take to stay safe. The Met Office and the UK Health Secuti agency issued a heat health alert because of the high temperatures - forecast to hit 30C this week,

Health experts at NowPatient have shared six common signs of dehydration to look out for, as well as five tips to help you stay hydrated during a heatwave.

Navin Khosla, pharmacist at NowPatient , said: “Large parts of the UK are experiencing high temperatures and although it’s welcome news to many, it can pose a serious health risk to those who fall into the vulnerable category, which is why it’s crucial to keep hydrated, stay in the shade and apply sun cream throughout the day.

“Staying hydrated is the key to feeling fit and healthy during these hot periods, and you shouldn’t be taking drinking water for granted in a heatwave - it really is essential. I would try to recommend drinking 20% more than your usual intake and replacing the consumption of tea, coffee, alcoholic beverages, and sugary drinks with water. This change may not be to everyone's taste, so you could add flavour to your drinks through fruits, whilst milk and smoothies are also good options to help replenish a lack of fluids.

“Some of the advice I can give you is perhaps more forthright, and I cannot stress enough the importance of checking your urine. This may not be a common thought for most people, but the colour and smell of your urine is a key indicator when it comes to dehydration, and it should become apparent to you if it is dark yellow in colour and strong smelling.”

Six signs of dehydration include…

• Feeling thirsty

• Headaches

• Dizziness

• Tiredness

• Dry mouth

• Dark yellow and strong-smelling pee

Five tips to help you keep hydrated during a heatwave

1 - Drink plenty of water

Staying hydrated from the start of the day is vital, especially if you are working in the heat. Hydrate before work so you are not behind for the day; if you only drink when thirsty, you are already behind your fluid intake, increasing the chances of heat exhaustion. Try to drink at least 20% more than your usual intake to make up for fluids lost through sweat.

2 - Food for thought - What snacks are the most hydrating?

Eating can be a struggle during a heatwave as the body craves fluids more than anything in these conditions, but there are plenty of options to supplement this need for water. Fruits such as melon and nectarines are recommended, as well as leafy greens such as spinach, and to the surprise of many, spicy foods can be beneficial!

3 - Take frequent breaks to hydrate during exercise

Sports drinks are beneficial to help your body fuel and rehydrate in the heat due to the added electrolytes and minerals they provide - especially in training or intense exercise which lasts more than an hour. Typically, try to keep your activity to a minimum during the daytime and instead train early in the morning or in the evening.

4 - Avoid these drinks

Tea, coffee, alcohol, and drinks high in sugar can all pose health risks during a heatwave, so it is important to think carefully about how much you are drinking. Alcohol and caffeine act as “diuretics” - substances that increase the production of urine, hence causing dehydration.

5 - Check your wee

A clear indication of dehydration is the colour of your urine. When hydrated, it should appear to be clear-light yellow, but with a lack of fluids on board, it can become much darker and strong smelling. Going to the toilet fewer than four times a day in a heatwave is also a sign of dehydration. If these signs are bothering you, then be sure to start drinking more.