Top News

Households across the UK are being urged to drink one cup of water every 20 minutes to stay hydrated as another heatwave sweeps the UK. The Met Office is forecasting highs of up to 31C in southern parts of England on Thursday, August 14, with dry and sunny conditions expected to continue into this weekend, reaching around 30C on Saturday and 29C on Sunday in south west England.

Northern parts of the country could see some rain showers today, with a yellow weather warning for thunderstorms in place for most of Scotland and parts of Northern Ireland, but for large swathes of the UK the weather will remain warm and humid over the next few days. With temeratures climbing into the 30Cs, it's important to stay properly hydrated and take on plenty of fluids, particularly when working in very hot conditions as dehydration can affect your ability to function safely.

In general, the NHS Eatwell Guide recommends that people drink six to eight cups or glasses of fluid per day to stay hydrated, which amounts to around 1.5 to 2 litres daily.

But taking on more fluids more regularly is particularly important when the weather is warm, as our water requirements go up. As such, people who are working during the heatwave are being urged to drink one cup of water every 20 minutes.

Dr Angela Rai, GP at The London General Practice, told PA: "We need to drink up to around three litres a day (not including hidden sources) to replenish fluids we lose through sweating.

"It is important to space this out throughout the day and not to drink excessive amounts all at once. Start your day with a glass of water first thing in the morning to help rehydrate your body after sleep. If you are working in the heat, try to drink around one cup of water every 20 minutes."

Advice from the Centers for Disease Control and Prevention (CDC) says drinking at shorter intervals is "more effective" at keeping your body hydrated in hot weather than sporadically drinking larger amounts, so it's a good idea to stick to the 20-minute rule.

The CDC said: "Drink before feeling thirsty. By the time you feel thirsty, you are already behind in fluid replacement. Dehydration is a primary contributor to heat exhaustion. Your work performance may suffer when you are dehydrated, even if you don't notice.

"When working in the heat, drink 1 cup (8 ounces) of water every 15 to 20 minutes. This translates to ¾ to 1 quart (24 to 32 ounces) per hour.

"Drinking at shorter intervals is more effective than drinking large amounts infrequently. Do not drink more than 48 oz (1½ quarts) per hour! Drinking too much water or other fluids (sports drinks, energy drinks, etc.) can cause a medical emergency because the concentration of salt in the blood becomes too low."

To further reduce the effects of dehydration, the Government's Health and Safety Executive (HSE) says workers should frequently drink cool water and avoid drinks like tea, coffee and carbonated drinks, as these have a dehydrating effect.

In cases where workers are exposed to hot conditions, cool drinks should be consumed more frequently at 15-minute intervals to compensate for the water loss through sweating.

The HSE adds: "It is better to drink in small amounts to compensate for the effects of sweating. Do not rely on workers saying they are thirsty. It is not a good indicator of dehydration, more an early sign that they are starting to suffer from its effects.

"When working at a high rate in heat stress conditions, workers should drink around 250ml (half a pint) every 15 minutes. If you have workers exposed to heat stress conditions, encourage them to be adequately hydrated before they come to work."