The UK is not always built for heat. Many homes are designed to hold warmth, humidity makes the air feel heavier, and warm nights can make it harder for the body to recover. Staying hydrated is about steady fluid intake, keeping cool, and spotting when heat is becoming unsafe.
This is a companion piece to Why the UK Heatwaves Feel Worse in Brick Homes, focusing specifically on hydration, cooling down, and recognising when heat stops being merely uncomfortable and starts becoming dangerous.
As of Tuesday 23 June 2026, the Met Office warnings page lists an Amber extreme heat warning for Tuesday 23 June and Red extreme heat warnings for Wednesday 24 and Thursday 25 June. The warning describes an exceptional spell of hot and humid weather, with possible population-wide health effects, disruption, very warm nights, and temperatures potentially reaching 38 to 40°C in some places. Check the live Met Office warning page before relying on any fixed forecast, because warnings can change quickly.
Hydration basics
The NHS says most people should aim for around 6 to 8 cups or glasses of fluid a day, but that is only a guide. You may need more if you are in a hot environment, physically active, sweating, ill, pregnant, breastfeeding, or recovering from illness. A simple check is urine colour: clear, pale yellow usually means you are doing alright. Dark, strong-smelling urine is a sign to pay attention.
Do not wait until you feel unwell. Drink regularly throughout the day. Little and often is usually better than trying to drink a large amount all at once after you already feel overheated.
What counts as fluid?
Water is the obvious choice, but it is not the only option. The NHS says water, lower-fat milk, sugar-free drinks, tea and coffee can all count towards daily fluid intake. For vegan readers, unsweetened plant milk can also help. Diluted squash, sparkling water, no-added-sugar drinks, and oral rehydration drinks can be useful too, especially if you have been sweating heavily.
Food can help as well. Heatwave-friendly options include:
- Cucumber, tomatoes, lettuce, melon, berries and oranges.
- Smoothies, but keep fruit juice portions sensible because they can be sugary.
- Cold soups, chilled rice bowls, pasta salads, wraps and vegan yoghurt.
- Ice lollies, especially for children or anyone struggling to drink enough.
Alcohol, caffeine and sugary drinks
Alcohol is not a good heatwave companion. It can make dehydration and overheating worse, and it can make people less steady around sun, travel and water. It is best limited during extreme heat.
Caffeine is more nuanced. Tea and coffee can count towards fluid intake for many people, but the NHS recommends drinking caffeine in moderation. During very hot weather, strong coffee should not be your entire hydration plan.
Sugary drinks can help some people drink when they otherwise would not, but they should not be your only source of fluid. If you like squash, dilute it well. If you are using sports drinks or oral rehydration powders, they are most useful when you are sweating heavily, unwell, or replacing salts. People with heart, kidney, blood pressure or fluid-restriction issues should follow medical advice rather than guessing with salt and electrolytes.
Keep cool as well as hydrated
Hydration helps, but it cannot do all the work alone. A hot room can still push body temperature up, even if you are drinking regularly.
The NHS advises keeping out of the heat where possible, staying in the shade between 11am and 3pm, wearing light clothing, and avoiding exercise or activity that makes you hotter. It also recommends cold food, regular cold drinks, cool showers, and keeping living spaces cool by closing windows, curtains and blinds during the day, then opening them at night when the outside temperature drops. Electric fans can help when indoor temperatures are below 35°C.
Practical UK heat tactics:
- Close curtains or blinds in sunny rooms before they heat up.
- Open windows only when the air outside is cooler than inside.
- Cool your wrists, neck, feet and face with water.
- Take cool showers or baths.
- Wear loose, light clothing.
- Avoid heavy exercise during peak heat.
- Take water with you when travelling.
- Never leave children, pets, older people or vulnerable people in hot cars or hot rooms.
The Met Office also warns of increased risks around coastal areas, rivers and lakes during this heat. If you go near water, avoid jumping straight in, enter gradually, use lifeguarded or supervised areas where possible, and float on your back if you get into difficulty.
Who needs extra care?
Heat can affect anyone, but some people need closer checking. The NHS lists higher-risk groups including older adults, babies and young children, people with serious long-term conditions, people who live alone, people on multiple medicines, people already ill or dehydrated, homeless people, outdoor workers, manual workers, runners, cyclists and walkers.
A quick message, phone call or knock on the door can make a real difference, especially for someone living alone, disabled, chronically ill, or trying to manage a hot home without proper cooling.
Warning signs to watch for
Dehydration and heat illness can creep in before someone realises they are in trouble.
Watch for:
- Strong thirst.
- Dry mouth or lips.
- Headache.
- Dizziness.
- Unusual tiredness.
- Muscle cramps.
- Dark or strong-smelling urine.
- Peeing less than usual.
- Confusion, irritability or unusual behaviour.
The NHS says symptoms of heat exhaustion include tiredness, dizziness, headache, nausea or vomiting, excessive sweating, pale and clammy skin, cramps, high temperature, thirst and irritability. If someone has heat exhaustion, move them to a cool place, remove unnecessary clothing, give water or an oral rehydration drink, and cool their skin with water, a fan, or cold packs wrapped in cloth. They should start improving within 30 minutes.
Heatstroke is different. It is an emergency. Symptoms can include very high temperature, hot skin without sweating, fast breathing, fast heartbeat, confusion, restlessness, seizure or loss of consciousness. Call 999 if someone has signs of heatstroke, is still unwell after 30 minutes of cooling and fluids, has confusion, a seizure, fast breathing, shortness of breath, loss of consciousness, or a very high temperature. Use NHS 111 if you need urgent advice about heat exhaustion you are struggling to treat.
Simple summary
Drink regularly. Eat cool, watery foods. Limit alcohol. Keep rooms shaded. Avoid peak sun. Check vulnerable people. Take heat seriously before it becomes dangerous.
The UK heat is not just “nice weather”. When humidity, brick homes, warm nights and poor cooling overlap, it becomes a genuine health risk.
Sources and further guidance
- Met Office UK weather warnings: https://weather.metoffice.gov.uk/warnings-and-advice/uk-warnings
- NHS water, drinks and hydration: https://www.nhs.uk/live-well/eat-well/food-guidelines-and-food-labels/water-drinks-nutrition/
- NHS heatwave advice: https://www.nhs.uk/live-well/seasonal-health/heatwave-how-to-cope-in-hot-weather/
- NHS heat exhaustion and heatstroke: https://www.nhs.uk/conditions/heat-exhaustion-heatstroke/
- GOV.UK Beat the heat: https://www.gov.uk/government/publications/beat-the-heat-staying-safe-in-hot-weather
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