Experts Urge 300-500ml Morning Water in 35C-Plus Heat, Doubt Electrolytes for Most
Updated
Updated · The Guardian · Jun 28
Experts Urge 300-500ml Morning Water in 35C-Plus Heat, Doubt Electrolytes for Most
3 articles · Updated · The Guardian · Jun 28
Summary
300-500ml of water on waking can help offset dehydration after hot nights, with experts saying 70-80% of people may start heatwave days already behind on fluids.
Above 35-36C, sweating becomes one of the body’s only effective cooling tools, and thirst often arrives after a 1-2% body-fluid loss that already signals mild dehydration.
Regular water intake through the day remains the main advice: drink moderate amounts frequently, use urine color as a rough guide, and aim for 500-750ml an hour during intense exercise.
Tea, coffee, sparkling water, juice and milk can all hydrate, but alcohol quickly turns dehydrating after one low-ABV drink and cold beverages may not cool the body as much as people assume.
Electrolyte drinks are usually unnecessary unless activity lasts more than 60 minutes in heat or sweating is heavy, though overdrinking plain water can rarely trigger low-sodium hyponatremia.