What to drink in hot weather: water first, and signs of dehydration to know
In hot weather your body loses more water through sweat, so what you drink matters as much as how much.
Public health bodies such as the NHS and the US CDC suggest making plain water your main choice and taking care with some other drinks.
Water first
- The CDC says drinking water on hot days helps keep you hydrated, however active you are
- Carry a water bottle and refill it through the day
- The NHS suggests 6 to 8 glasses of fluid a day as a guide, and more in hot weather or during long periods of activity
- Lower-fat milk and lower-sugar tea and coffee also count
- Pale yellow or clear urine usually means you are drinking enough
Drinks to watch
- The CDC suggests considering limiting drinks high in sugar or sodium, caffeine and alcohol on hot days
- Sugary soft drinks contain calories but little nutritional value
- The NHS says alcohol draws fluid out of the body, and advises avoiding caffeine and alcohol when dehydrated
- Fruit juice and smoothies are high in sugar – the NHS suggests no more than one small glass (150 ml) a day
About caffeine
- The US FDA cites 400 mg a day as an amount not generally associated with negative effects in healthy adults
- Sensitivity varies a lot between people, and caffeine in energy drinks varies widely – check the label
- Too much caffeine can cause palpitations, poor sleep, jitters, nausea or headaches
- If you are pregnant, breastfeeding or on certain medicines, ask your doctor about caffeine (the NHS advises no more than 200 mg a day in pregnancy)
Signs of dehydration, and water-rich foods
- Thirst, headache, dizziness or feeling light-headed
- Dark yellow, strong-smelling urine, or peeing less than usual
- Tiredness, a dry mouth or sunken eyes
- Many fruits and vegetables have a high water content and add to your fluid intake
- Confusion, difficulty breathing, pale or cold skin, or unusual sleepiness need urgent medical help
Read next: Staying hydrated in summer: how much should you drink? ›
Read next: Exercising in hot weather: what to know ›
Read next: Looking after yourself but not seeing results? 5 things to check ›
This article is general health information, not a diagnosis, and results vary from person to person. If you have a medical condition, are pregnant or take medication, talk to your doctor first about how much to drink, especially if you have been told to limit fluids. Ask us on LINE.
Image and reference from official material in the MyHerbalife media library: Staying properly hydrated in summer (illustration) (added to the library: 20 Sep 2025)
Reference: NHS: Dehydration (viewed 14 Oct 2026) ↗ (opens in a new tab)
Reference: NHS: Water, drinks and your health (viewed 14 Oct 2026) ↗ (opens in a new tab)
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