'I'm a doctor and this is how much water you should be drinking in a heatwave'

When you're hanging around with your mates or just kicking back in your own space, it's all too easy to forget about keeping your fluid levels topped up during scorching weather. The NHS is on hand with advice – recommending everyone drink enough water throughout the day so that your urine is a pale hue.

They do flag up that when the temperature is climbing, especially during a British heatwave, your water intake should go up a notch. The health service's top tips include sticking to water, sipping on the regular, and knocking back some extra if you've been sweating buckets, be it from a workout or simply enduring the heat.

Dr Sonali Ruder, who works as an emergency doctor, has flagged hydration as "an important topic," remarking: "I see a lot of heat-related illnesses this time of year. And this year, we're experiencing record-breaking temperatures".

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She delves deeper, saying: "We all know that water is essential for life, but you may be wondering how much water you should be drinking each day."

"A general rule of thumb is to drink half your body weight in ounces of water. For example, if you weigh 160 pounds, you should drink 80 ounces of water a day," she said.

That translates to someone who weighs 160 pounds needing to down about two litres of water daily.

But she doesn't stop there, pointing out that "your water needs are going to increase in certain circumstances, like if you're exercising or if you're pregnant or breastfeeding".

So what's the trick to remembering to stay quenched when the mercury's hitting the roof, sometimes soaring past 30 degrees in parts of the UK?

"I recommend getting a large water bottle that will keep your water cold and take it with you during the day to remind yourself to hydrate," she shared.

The NHS cautions that becoming dehydrated can pose serious risks to your health.

What is degydration?

Dehydration happens when your body sheds more liquid than it consumes, and without proper treatment, the situation can deteriorate into a grave concern.

Tell-tale signs of dehydration in both grown-ups and youngsters include:.

• experiencing thirst.
• producing dark yellow, pungent-smelling urine.
• urinating less frequently than normal.
• experiencing dizziness or feeling light-headed.
• experiencing fatigue.
• having a parched mouth, lips and tongue.
• having hollow-looking eyes.

You're more susceptible to dehydration if you:

• suffer from diabetes.
• have been unwell or experienced diarrhoea.
• have spent excessive time in the sun (leading to heatstroke).
• have consumed excessive alcohol.
• perspire heavily following physical activity.
• are running a fever.
• are taking medications that increase urination (diuretics).

What to do if you think you're dehydrated

It's crucial to consume liquids when experiencing dehydration symptoms.

Should you feel nauseous or have been vomiting, drinking might prove challenging, so begin with tiny sips before gradually increasing your intake.

When vomiting or suffering from diarrhoea and losing excessive fluids, it's essential to replace the glucose, salts and minerals your system has depleted.

Your local chemist can suggest oral rehydration remedies - these come as powders to be mixed with water before consumption.

Consult your pharmacist about which rehydration products would suit you or your child best.