It’s hot out there. I’m not complaining, because I love the sunshine and I certainly prefer hot and sunny days to cold, grey, and miserable ones, but it’s important to take care of yourself in the heat. Sunscreen is a must, of course, both for yourself and especially for any small people in your life, but hydration is also vital.

We’re always being told how important it is to drink water. Not fizzy drinks, or tea and coffee (aka nectar of the gods), but water. Water is wholly necessary for the body to function, and in the heat, it needs to take on more fluid to keep us going. By the time you feel thirsty, your body is already dehydrated. Other symptoms of dehydration include feeling tired and sluggish, dizziness, headaches and, yep, yellow pee. It’s not a nice subject to discuss, but if you’re properly hydrated your urine should be almost clear. Sure, drinking a lot means a lot of trips to the bathroom but think of all the extra steps- even better if you have to walk a flight of stairs to get there!

Summer heat causes us to sweat more, meaning it’s important to replace those lost fluids. This is even more critical if you’re working out in the heat. Working out each morning and taking Insanity Live classes during the summer means my clothes are soaked through by the end, so I add an extra litre of water into my day. Water keeps our brains active, our bodies moving, and helps us to stay alert. It also helps with weight loss. What’s not to love?

TIP: Keep a bottle with you at all times; on your desk while working, in the car, by your side when working out. Take regular sips and you’ll be surprised how much you get through. 

I’m often asked how much should we drink in a day, and to be honest, there’s a lot of different answers out there. NHS guidelines state that we should aim for 8x 8 ounce glasses a day; that’s 8 lots of 227ml, or 64 ounces which is equal to 1818ml per day. Want it in pints? (NOT BEER!) That’s just over 3 pints. But in summer months, my advice would be to aim for 4 pints of water per day, AT LEAST. Tea and coffee, as well as gin, count as extra. Trust me on that. I’ve tried to use gin as my daily water intake and it ended badly. Happy summer, everyone!