Am I chronically dehydrated? The checklist you need to help flush away the toxins

Summer in the UK is in full flow, but as the mercury rises so does your risk of becoming dehydrated.

Up to two-thirds of our body mass is water and it needs to be replenished to flush out waste and toxins.

So how can you make sure you stay properly hydrated?

Here are some questions to consider…

What are the symptoms?

Forty-five per cent of Britons drink the equivalent of just one glass of water per day, a study found last year.

It is hard to know how many people are suffering, says Helen Bond, registered dietitian and spokesperson for the British Dietetic Association.

‘’A lot of people don’t realise they are dehydrated. Common symptoms of dehydration, such as feeling tired, constipated or having a headache are often attributed to other things.’’

Dehydration can also confuse, lack of concentration and urinary tract infections. Over the long term, it can lead to kidney stones.

Your urine should be a clear pale yellow colour – any darker and it is a sign you may not be drinking enough.

Are you at risk?

YOu may need to be drinking more than average if you are pregnant or breastfeeding, in a hot environment, physically active for long periods, ill or recovering from illness.

Age is also a factor. Bridget Benelam, nutrition scientist at the British Nutrition Foundation, says: ‘’Our sense of thirst becomes less sensitive as we age. It’s important vulnerable older people are supported to maintain good hydration by making sure drinks are accessible.’’

How much should I drink?

The answer, according to the NHS, is six to eight glasses of water, low-fat milk or low-sugar drinks per day. This works out to around 1.6 litres for women and two litres for men.

Tea and coffee also count towards this. Any kind of alcohol, however, will dehydrate you.

Seventy to 80 per cent of your water should come from drinks, with the remainder from food.

How can you drink more?

Johanna Hignett, registered nutritionist and spokesperson for the Natural Source Waters Association, suggests: ‘’Drink little and often and carry a bottle of water with you when you are out and about.’’

Dietician Helen Bond says: ‘’Always request a jug or bottle of water for the table when you’re out for a meal. This is especially essential if you indulge in an alcoholic drink at dinner.’’

She adds that we often confuse thirst signals with hunger: ‘’So next time you have the ‘tummy rumbles’, have a glass of water or no-added-sugar fruit squash or a cup of tea before turning to food – it may be all it takes to fill that gap.’’