When the temperatures rise, getting enough to drink is important whether you’re playing sports, travelling or just sitting in the sun. Take a look at what you can do to stay hydrated…
Why do we need water?
Your body is nearly two-thirds water so it's really important that you drink enough fluid to stay hydrated and healthy.
If you don't get enough fluid you may feel tired, get headaches, be unable to think clearly, have poor concentration, not perform at your best, or worse still, suffer from heat-stroke.
What should you drink?
Water is the best thing to drink to stay hydrated. You can also get water from other drinks such as squash and fruit juice, but remember that these are more likely to contain calories - usually from sugar.
Drinks that contain caffeine, such as tea and coffee, should be avoided as caffeine is a diuretic and can cause you to lose more fluids. Alcoholic drinks are also diuretic and can make you dehydrated.
Another source of water comes from fruit and vegetables, many of which are more than 80% water. So aim to eat at least 5 portions a day - that way, you'll get as much water as possible from foods.
How much do you need?
The amount of fluid you need depends on many things including the weather, how much physical activity you do and your age. As a guide, you should aim to drink 6 to 8 glasses (1.2 litres) of water per day. When taking into account water from foods, this adds up to between 1.5 and 2 litres of fluid.
For more hints and tips to help you achieve a healthier lifestyle, visit the Police Mutual Wellbeing Zone. New users should check with their HR department to find out their force-specific login and organisation code.