Dehydration: Dr Phillipa outlines the main symptoms
Many people look forward to the warmer weather that comes with summer, allowing them to spend more time enjoying the outdoors.
However, prolonged periods of heat can also increase the risk of some health issues.
One such issue is dehydration, which can become serious if not treated quickly.
To prevent becoming dehydrated, nutritionist Toby King, working with Hot Tub Lodges, shared some of the best fruits to eat due to their water content.
If drinking up to two litres of fluid a day seems difficult for you, turning to food to help you increase your fluid intake is going to help.
“High temperatures and excessive sweating can make you become dehydrated fast which can lead to constipation, fatigue and headaches,” Mr King said.
“The good news is that you can eat fruit and vegetables with water content greater than 80 percent to increase your daily water intake.
“Watermelon has a water content of 92 percent making it a great choice of snack to keep your body hydrated.”
With a water content of 95 percent, tomatoes are another fruit you should be eating this summer.
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Mr King said: “You may think of a tomato as a vegetable but they are a fruit with the highest water content.
“A medium-sized tomato can provide roughly half a cup of water, additionally because of a tomato’s high water count it contributes to them having low calories.”
“While tomatoes are a great food to consume during the summer, you should avoid sugary and salty tomato-based sauces which are common in pizza and pasta sauces.”
Any berry with a water content of 80 percent and above is going to help keep you hydrated this summer.
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Strawberries contain the highest amount of water of all the berries, at 92 percent water, while blueberries contain 85 percent and raspberries contain 87 percent.
Mr King said: “Berries on their own are a great snack to eat this summer, but you can also add them to your water to make it more interesting as well as to help double up on your hydration.”
He also recommended drinking milk in the summer.
“Milk is more hydrating than water because of the nutrient composition,” he added.
“Milk has fats and proteins that slow the emptying process of fluids in the stomach allowing the hydration process to happen over a longer period.”
According to the NHS, symptoms of dehydration include:
- Feeling thirsty
- Dark yellow, strong-smelling urine
- Urinating less often than usual
- Feeling dizzy or lightheaded
- Feeling tired
- A dry mouth, lips and tongue
- Sunken eyes.
The health body advises booking an urgent GP appointment or calling 111 if:
- You’re feeling unusually tired (or your child seems drowsy)
- You’re confused and disorientated
- You feel dizzy when you stand up and it does not go away
- You have dark yellow urine or you’re urinating less than normal (or your baby has fewer wet nappies)
- You or your child are breathing quickly or has a fast heart rate
- Your baby or child has few or no tears when they cry
- Your baby has a soft spot on their head that sinks inwards (sunken fontanelle).
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