Top Tips to Stay Hydrated During a Heatwave
It’s not often we get a stretch of serious heat in the UK — but when it comes, it can hit hard. Whether you're basking in it, struggling through it, or simply trying to carry on with your day-to-day, staying hydrated becomes more than a wellness goal; it's essential.
Our hydration status doesn’t just affect how we feel — it impacts energy levels, digestion, cognition, skin health, and even mood. And while sipping water throughout the day is a good start, true hydration goes beyond just how much water you drink. It’s about having the essential minerals needed to absorb and utilise the water so you can nourish your cells, facilitate metabolism, and support the nervous system.
Here’s how to stay properly hydrated — and support your body through the heat, from morning to night.
1. Start Your Day With Electrolytes, Not Just Water
You might wake up and reach for a glass of water (which is great), but if you’re not also replenishing the minerals lost overnight — especially in warmer weather — you’re missing a key step. Electrolytes like sodium, potassium and magnesium help the body actually hold on to water, and support fluid balance in and around our cells.
Try this:
Add a scoop of Cellular Hydration to your first glass of water in the morning. It contains key electrolytes and active nutrients to support hydration at a cellular level — so you’re not just topping up your water intake, but actually helping your body absorb and use it effectively.
2. Don’t Wait Until You’re Thirsty
By the time you feel parched, you’re already playing catch-up. Heatwaves can dull appetite and thirst cues, especially if you’re busy, active, or distracted. Make hydration part of your rhythm rather than a reactive effort.
Try this:
Link hydration with daily moments — a glass of water after brushing your teeth, after each time you check your emails, or before each meal. Think of these cues as built-in prompts that make it easier to stay consistent.
3. Eat Your Water, Too
Not all hydration comes from your glass. Fresh fruit and vegetables can contribute meaningfully to fluid intake — especially those with a high water content, like cucumber, lettuce, watermelon, strawberries, and courgette. These also come packaged with vitamins, antioxidants, and fibre, making them a hydration win-win.
Try this:
Add a hydrating side salad to lunch or blend up a smoothie with frozen berries, cucumber, watermelon, coconut water and a pinch of sea salt. The more variety and colour, the better.
4. Be Mindful of What Dehydrates You
Caffeine, alcohol, and even a salty takeaway can tip your body into a dehydrated state. That’s not to say you need to avoid these entirely — but when it’s hot out, it's helpful to balance them with extra water and electrolytes.
Try this:
For every iced coffee or spritz, match it with a glass of water. Alcohol and coffee and both increase los of essential minerals like potassium and magnesium, making Cellular Hydration a staple for your hydration toolkit.
5. Cool From the Inside Out
Hydration doesn’t have to be plain or boring. Herbal teas (served warm or iced), coconut water, broths and infused waters are all useful ways to increase fluid intake, and they can help regulate body temperature too.
Try this:
Brew a jug of peppermint, rooibos, or chamomile tea and chill it in the fridge — they’re naturally hydrating, caffeine-free and refreshing in the heat. Add a scoop of Cellular Hydration to one of your drinks each day to support hydration on a deeper level — especially if you're feeling sluggish, crampy, or headachy.
A Final Word
Hydration isn’t just about avoiding dehydration — it’s about helping your body thrive. When we hydrate properly, we support everything from energy and metabolism to skin health and recovery. So whether you’re soaking up the sun, staying in the shade, or somewhere in between, think of hydration as a gentle act of care — one that goes a long way in keeping you balanced, energised, and well.
Disclaimer: The information presented in this article is for educational purposes only and is not intended to diagnose, prevent, or treat any medical or psychological conditions. The information is not intended as medical advice, nor should it replace the advice from a doctor or qualified healthcare professional. Please do not stop, adjust, or modify your dose of any prescribed medications without the direct supervision of your healthcare practitioner.
