A doctor has given her vital advice for keeping fit and healthy during the UK’s next spell of hot weather, when temperatures will reach as high as 32C. Weather maps show a scorching red heat sweeping over much of the UK on Thursday, August 12, as certain parts of England get particularly warm. Areas between London and Birmingham will be hit the hardest, with temperatures between 30C and 32C, getting hottest in the late afternoon. Meanwhile, temperatures in the mid to high 20s will stretch as high as Newcastle, with Scotland and Northern Ireland experiencing temperatures in the low 20s.
Staying cool in a heatwave is no easy feat, especially in the UK, where buildings are not designed to get cool on hot days. Heatwaves pose health risks to many people, with the threat of dehydration, sunburn and sunstroke being a serious concern for many. However, nutritionist and dietitian Dr Carrie Ruxton shares her advice. Although it is important to stay hydrated during periods of hot weather, she says that water simply isn’t enough. She recommends adding more fluids to your diet that have more electrolytes to help you stay hydrated easily.
Dr Ruxton’s five tips for staying hydrated and safe in a heatwave are:
1. Drink Regularly
Dr Ruxton says that it’s important to maintain a consistent intake of fluids throughout the day, rather than waiting until you feel thirsty. Thirst can be a sign that you have already become dehydrated, so it’s important to prevent this.
2. Combine Water with 100% Fruit Juice or Juice Spritzers
Mixing water with fruit juice or creating juice spritzers can make drinks more appealing and provide additional vitamins and minerals, she says. Hpowever, you should ensure that the juices you are drinking are just that, and that they don’t have any added sugars in them.
3. Eat Lighter Meals
Although it can be tempting to indulge during a BBQ on a hot summer’s evening, Dr Ruxton says that it is better to eat light meals more regularly, rather than large meals all in one go. She recommends foods with a high-water content like cucumber, celery, strawberries, gazpacho, yoghurts and lettuce.
4. Avoid Alcohol and Sweetened Soft Drinks
The added sugars in soft drinks, as well as alcohol, can lead to dehydration in a heatwave. Dr Ruxton explains that alcohol is a diuretic, while heavily sweetened drinks are too concentrated and can draw water into the gut, leading to fluid losses.
5. Be Smart About the Sun
Additionally, you should be wary of the sun on a particularly hot day. It is best to avoid spending too much time outside during the hottest hours of the day, which are typically between the late morning and late afternoon.
Additionally, regularly reapply sunscreen when you are in direct sunlight and seek shade when you can, and wear light-coloured, loose-fitting clothing to stay cool.