You can become dehydrated before you feel thirsty. Make sure you drink enough to replace fluids lost through sweating.
Aim to drink about eight glasses of water or diluted fruit juice, spread throughout the day and evening – more if it’s very hot.
It’s also a good idea to:
- limit the amount of caffeine you drink
- avoid alcohol and drinks that are high in sugar
- eat cold foods, such as salads and fruit, as they contain water.
Symptoms of dehydration
Keep an eye out for the symptoms of dehydration, which include:
- dry mouth, lips and eyes
- urinating less and darker urine than usual.
If untreated, dehydration can lead to urine infections, constipation, muscle damage and kidney stones.
Some people might be more likely to become dehydrated if they have diabetes, dementia, difficulties swallowing or they’re on certain medications. If you’re caring for someone, keep a note of how much they drink.