Yahoo News Six red flag symptoms of heat related condition to watch out for
Health experts have sent out a warning about six key symptoms of dehydration to look out for, amid rising UK temperatures. This comes after the Met Office and UK Health Security Agency issued a heat health alert in light of forecasted temperatures surpassing 30C this week.
Medical professionals at NowPatient have provided a list of six common markers of dehydration, along with five tips to ensure adequate hydration during a heatwave.
Navin Khosla, a 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.
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"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.", reports the Express.
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
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 makeup for fluids lost through sweat.
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!
During periods of blistering heat, sports drinks can serve as a vital source of fuel and rehydration due to the electrolytes and minerals they contain. These drinks are particularly beneficial during strenuous exercise sessions exceeding 60 minutes. To help combat the heat, try switching your workout schedule to early morning or late evening times.
It's key to be cautious about your intake of tea, coffee, alcohol, and sugar-laden beverages during a hot spell as these could potentially jeopardise your health. Both alcohol and caffeine function like "diuretics", stimulating urine production, thus leading to dehydration.
Monitoring the colour of your urine is a simple yet effective way to gauge hydration levels. When properly hydrated, your urine should be clear or pale yellow in hue, but if inadequately hydrated, your urine may darken in colour and exude a strong odour. Utilising the bathroom less than four times daily during a heatwave is another dramatic tell-tale sign of dehydration. If you noticed any of these signals, it would be wise to increase your fluid intake.
