The simple hydration habit that beats electrolyte drinks.

When temperatures climb, it is tempting to believe you need an expensive sachet of electrolytes in every glass of water, preferably in a flavour with the reassuringly aggressive name “Arctic Blast”. The reality is rather less glamorous. For most people, ordinary water is perfectly capable of doing the job. The Times reports that health authorities generally recommend around 6 to 8 cups, or 1.6 to 2 litres, of fluid a day, with more needed in hot weather. You should drink regularly rather than waiting until you are desperately thirsty, because by then your body has already started sending increasingly impolite reminders.

One useful trick is to think beyond the bottle. Foods such as cucumber, tomatoes and watermelon contain plenty of water and can make a meaningful contribution to your fluid intake. The article also notes that urine frequency can be a more useful hydration clue than obsessively inspecting its colour, since medicines and supplements can alter urine colour. If you are urinating around five to seven times a day, that is generally reassuring. Meanwhile, Bridget Benelam, a nutrition scientist at the British Nutrition Foundation, explains that even mild dehydration can contribute to headaches, tiredness, reduced concentration and poorer physical performance. So if you are suddenly struggling to remember why you walked into the kitchen, water might be worth investigating before blaming your brain.

Electrolytes are not pointless, of course. They are minerals including sodium, potassium, magnesium and calcium, and they become particularly important when you are losing substantial amounts through prolonged sweating. The key distinction is that most people can replace what they lose through ordinary food and drink. Sarah Eby, a sports medicine specialist at Mass General Brigham and Spaulding Rehabilitation, has pointed out that people who dislike plain water can make it more appealing by flavouring it with fruit or turning it into homemade ice lollies. If you are exercising intensely for a prolonged period or spending hours sweating in extreme heat, electrolyte products can make more sense. For an ordinary hot day, however, you probably do not need to treat your kitchen like a professional cycling team.

The smartest approach is therefore wonderfully boring. Keep water nearby, sip it regularly and eat plenty of fruit and vegetables rather than waiting until your mouth feels like the Sahara. The Centers for Disease Control and Prevention also recommends carrying a water bottle and refilling it throughout the day, while limiting drinks high in sugar and sodium, as well as alcohol. If you are going to be outside in serious heat, take breaks, seek shade and avoid turning hydration into a competitive sport. Water does not have flashy packaging, a celebrity endorsement or a suspiciously neon colour, but for everyday hydration it remains very difficult to beat.