Industry insights

How Much Water Should I Drink to Stay Hydrated When It's Hot?

2 min read

By Matt Stimpson |  Published

This summer has seen the UK reach daily temperatures of 40ºC. But while the emphasis has been on the climate emergency, it’s taken away from the importance of drinking plenty of water and staying hydrated. In extreme heat – and even in milder warmth – we can lose body fluids much more quickly. So how much water should you drink during the summer to stay hydrated?

Increase your water intake

During hot weather, we can lose our essential body fluids more rapidly. With 60% of every adult body made up of water – including our blood – your body needs extra fluids to deal with the heat. The amount we drink on any typical day will vary depending on our body and current health status, including medical conditions. But opinions can still differ depending on who you ask.

Some sources recommend drinking 2 litres of water daily for women and 2.5 litres for men. Elsewhere, the NHS recommends 6-8 glasses of water (or other fluids). But increasing those levels to around 3 litres of water daily for women and 3.5 litres for men will go a long way to topping up your reserves during a summer heatwave.

Not only will it refresh and lower your body temperature to cool you, but it’s also essential to your mental health. So while drinking more water is the easiest and most direct way to stay hydrated, there are other ways to help you stay hydrated in hot summer weather.

How to stay hydrated

There’s no need to guzzle litres of water all at once to stay hydrated. Drinking smaller amounts more frequently will help keep you refreshed while allowing your body to process it properly. Drink too much and you’ll go to the toilet more often to get rid of it because your body can’t absorb it quickly enough.

Eating certain foods with high water content is also a great way to boost your hydration levels. Summer is the perfect time to eat fresh fruit and salads. So adding more tomatoes, cucumber, lettuce, melons, peaches, and apples to your diet will bring your body a tasty shot of water.

Water is the best at giving perfect hydration, but some fluids can have the opposite effect. Drinks loaded with sugar, alcohol, or caffeine will actively remove fluid from your tissues, leaving you more dehydrated. So avoid the cool beer and wine, sweet soft drinks, and coffee, and just drink more water.

Be careful not to overhydrate

Increasing your daily water intake is essential through the summer – especially during outdoor exercise or work. But you still need to monitor how much water you take on board. Drinking too much water will get you overhydrated, leading to water intoxication, which can be fatal.

While this is rare – it can be pretty difficult to drink too much water – the excess water will dilute the sodium and other electrolyte levels in your blood. As a result, the amount of water in your cells increases and causes them to swell.

Drink more with Thirsty Work

Drinking water in a hot summer is essential. But it’s also critical at work where you can quickly get distracted or be too busy to hydrate correctly. Keeping up the hydration levels of your staff, customers, and visitors is vital, so make it easy for them with a Thirsty Work mains fed water cooler or bottled water cooler in your workplace.

Talk to our customer service team today on 01392 877 172, or email, for all you need to know about our complete water cooler range, installations, and deliveries. We’ll give you a free quote or can even start you on your no-obligation 10-day free trial to help you drink more water in summer – and beyond.