Take the heat off


Take the heat off

By Jane Clarke

July 03, 2017

The recent heatwave has had everyone struggling, but hot weather can be particularly gruelling when we’re poorly. Illness may mean our body temperature fluctuates, so we struggle with hot flushes. Children and those in their later years are less able to control their temperature through the body’s natural cooling systems, so may overheat more easily. And certain medications can add to the problems – diuretics and over-the-counter anti-inflammatory medications put strain on the kidneys, while anti-histamines reduce the body’s ability to sweat and cool off.

The issue isn’t just about feeling hot under the collar. When we’re feeling unwell it can be a struggle to drink enough water, even if it’s baking outside. Dehydration causes our blood to become ‘stickier’ so it doesn’t flow as easily around the body. That increases our risk of heart attack and stroke, and means our kidneys may not function as well as they should. At the same time, we may find we suffer with swollen ankles or hands because rising temperatures mean fluid leaks from our blood vessels and pools in our tissues. Constipation is another side effect of low fluid levels, which can leave us feeling uncomfortably bloated and sluggish. Low mood and irritability can be an unexpected outcome of dehydration, too.

Staying hydrated is the best defence against problems caused by the heat, so here are a few tips to help.

  • Aim to have at least 1.5 litres – and ideally 2 litres – of fluids per day.
  • Water is the best drink for the body, but herbal teas, squash and diluted juices all count.
  • Don’t feel you need to drink big glasses at a time; regularly taking small sips may be easier for you to stomach.
  • Don’t wait until you feel thirsty to drink, as you may already be low in fluids by this point.
  • The colour of your urine is a good indicator of how hydrated you are – the paler the better.

    strawberry fresh juice

Instant refreshers

Struggle to drink enough? Try these gorgeous glassfuls 

Watermelon smoothie

watermelon, apple, water, squeeze of lime, blended

Cucumber cooler

cucumber, lemon juice, sparkling water, touch of agave syrup 

Iced mint & lime tea

mint tea, lime juice, fresh mint leaves, sparkling water

Cranberry chillers

cranberry juice, sparkling water, frozen raspberries, basil leaves

Strawberry & watermelon slushie

frozen watermelon, strawberry, lemon juice, blended

Rhubarb refresher

mix the syrup from our Poached Rhubarb recipe with sparkling water

Blackberry bliss

mix the syrup from our Poached Blackberries recipe with sparkling water


watermelon juice

    Explore more like this

    Read our blogs for helpful advice and Nourish knowhow

    View blog
    Your 'hybrid' eating plan

    Your 'hybrid' eating plan

    If you’re mixing working from home with a return to the office, here’s how to plan lunches and dinners for the ultimate flexible eating plan   Many of us are embarking on a ret...

    View blog
    Summer motivation

    Summer motivation

    We can all benefit occasionally from stepping back and looking at our life from a fresh angle – whether that’s the food we’re eating, what we are doing (and what we might prefer...

    View blog
    Back in the saddle

    Back in the saddle

    Returning to riding after injury, equestrian eventer Lisa Freckingham turned to Nourish Drinks to fuel her at work and when competing ‘I run my own full livery for competition h...