Feeling the heat? How to stay hydrated as the weather warms up

The first warm days of spring have a way of sending us back into the garden, out for a longer walk or down to the beach. They can also catch us out if we’re still drinking as though it’s winter.

As we get older, thirst can become a less reliable reminder to have a drink. Healthdirect says older people are at greater risk of dehydration because they may feel less thirsty, while some medicines can increase fluid loss. That makes it sensible to think about hydration before heading out on a hot day.

“Prevention is better than treatment,” says St John Ambulance Australia CEO Brendan Maher, who recommends drinking water or other hydrating fluids before dehydration sets in. St John Ambulance Australia is Hydralyte’s official rehydration partner.

For most days, the simplest approach is to keep water within reach and drink regularly. A glass with breakfast, a bottle in the car and another drink when you come in from gardening can be easier to remember than trying to make up for it all at night. Foods with a high-water content can contribute to your intake, too.

Australian dietary guidelines put the adequate intake from fluids at about 2.1 litres a day for women and 2.6 litres for men. These are guides rather than targets for everyone: your needs can change with the temperature, activity and your health, and most of those fluids should ideally come from plain water. If a doctor has told you to limit fluids, follow their advice.

It also pays to recognise when you might be falling behind. Feeling thirsty, dizzy or unusually tired, having a dry mouth, and passing less urine or urine that is darker than usual can be signs of dehydration. Maher also points to weakness, nausea, confusion and muscle cramps as symptoms to take seriously. If someone seems confused, is getting worse or cannot keep fluids down, seek medical help; severe dehydration needs urgent care.

Do you need an electrolyte drink?

Plain water is a good everyday choice. An oral rehydration solution can be useful when you’re dehydrated, particularly after vomiting or diarrhoea, or when you’ve lost a lot of fluid through sweating. The different powders, tablets and drinks on shelves aren’t interchangeable, so check the label and ask a pharmacist which option suits your circumstances if you’re unsure. Always read the label and follow the directions for use.

If you’d like something to keep on hand as the weather warms up, these are some of the options available:

Hydralyte Mixed Berry effervescent tablets, $16.95: A 20-tablet pack designed to replace fluids and electrolytes lost through dehydration, including after heavy sweating, vomiting or diarrhoea. Always read the label and follow the directions for use. Available at Chemist Warehouse. 

The Holistic Ingredient Daily Hydration Blend, $59.99: A powder containing sodium, magnesium, calcium and potassium, available in Lemon & Lime or Pineapple. The maker recommends mixing a teaspoon into 300–500 ml of cold water. See the product.

True Protein Electrolyte Travel Pack, $30: A box of 12 assorted flavour sachets that could be handy for a walk, a day out or travel. Shop the range here. 

Happy Bum Co Happy Hydrate, $59.95: A fruit and coconut water powder with added salt, sold in individual flavours. Shop the range here.

SIP Coco coconut water: An alternative when you fancy a change from plain water. As with any packaged drink, check the label for the ingredients and serving size. Starts at 60 has previously looked at the range.

IMPORTANT LEGAL INFO This article is of a general nature and FYI only, because it doesn’t take into account your personal health requirements or existing medical conditions. That means it’s not personalised health advice and shouldn’t be relied upon as if it is. Before making a health-related decision, you should work out if the info is appropriate for your situation and get professional medical advice.