The weather has been anything but predictable lately. We’ve already experienced the third heatwave of the summer with amber alerts issued across the country. June was the warmest month in England on record and forecasters are predicting above-average temperatures in the weeks ahead, even when combined with thunderstorms.
The warmer-than-usual weather brings with it a rise in heat-related illnesses, and one of the often underestimated culprits is dehydration. Surprisingly common, dehydration affects 79% of UK adults regularly according to new research by electrolyte brand Humantra. Not drinking enough water is likely to be a contributing factor - and interestingly, almost a third (30%) of UK adults drink less than a litre of water each day - or don’t drink any at all.
While many of us recognise the classic symptoms such as thirst, headaches, and lightheadedness, there are also some lesser-known symptoms you might not realise are linked to dehydration. Here are a few of the sneaky signs to watch out for.
Your sleep is disturbed
According to sleep tech company Simba (simbasleep.com), 63% of Brits confess their sleep is disrupted during hot weather, and restless slumber is not just as a result of feeling warm at night. When you're dehydrated, your body produces less saliva and mucus, which can lead to a dry mouth, and nasal passages, triggering snoring which can interrupt sleep.
The remedy? Sip water steadily throughout the day. Keep a refillable bottle nearby so you can easily track your intake, and aim to drink most of your fluids earlier in the day, as loading up right before bed can disrupt your sleep with overnight bathroom trips.
You constantly crave crisps
Craving salty foods like crisps isn’t a sign of weak willpower, in fact, your body may be trying to tell you something important. Food cravings often have deeper physiological roots, and in the case of salty snacks, it could signal an electrolyte imbalance. Electrolytes, (including sodium) are essential minerals that help regulate your body’s fluid balance and prevent dehydration.
When you're running low on fluids, your body works to conserve what it has, often by increasing sodium retention. This process can naturally trigger salty cravings as your body attempts to restore balance. To help offset this, try adding a small pinch of sea salt to a glass of water. This simple trick can help replenish sodium levels and may reduce those nagging cravings for crisps.
You have a twitching eye
Eyelid twitches can be both frustrating and embarrassing, and while there are several possible causes, dehydration is a surprisingly common trigger. When you’re not drinking enough water, your body’s levels of key electrolytes like magnesium, potassium, and sodium can drop, making muscles - including those around the eyes more prone to spasms.
If you’re sipping on tea or coffee throughout the day, that could be part of the problem. Caffeine is a diuretic, which can contribute to dehydration. Try cutting back to no more than two cups a day, and consider swapping in soothing, caffeine-free herbal teas like chamomile or lemon balm. Not only do they keep you hydrated, but they can also help relax your muscles and support better rest.
You cramp up in the gym
Fluid loss happens faster than you might think during a workout, especially in warm weather. When you sweat, it’s not just water your body loses, but also vital electrolytes like sodium and potassium, which help your muscles contract and relax efficiently. Exercise outdoors on hot days, and the risk of dehydration increases.
One of the most common workout mistakes? Waiting until you’re thirsty to drink. Thirst is actually a sign that you’re already dehydrated, so don’t wait to reach for your water bottle. Instead, make hydration part of your routine: drink before, during, and after your session to keep your muscles performing at their best and avoid sudden cramps that can derail your workout.
For a post-training boost, try blending coconut water (naturally rich in potassium) with a scoop of protein, banana, and leafy greens. This combo offers a hydrating, electrolyte-replenishing shake that supports recovery and keeps your body in balance.
What are electrolytes and do we really need them?
If you follow health content on social media, chances are you’ve seen wellness influencers mixing up colourful electrolyte drinks promising better hydration, energy, and focus. But what exactly are electrolytes? These essential minerals, including sodium, potassium, magnesium, calcium, and chloride, play a vital role in maintaining fluid balance, supporting nerve and muscle function, and keeping your body operating at its best. During hot weather or intense workouts, we naturally lose electrolytes through sweat, and if they’re not replenished, symptoms like headaches, fatigue, and muscle cramps can kick in. While drinking around two litres of water a day is a good general rule, adding an electrolyte supplement can offer an extra hydration boost. Here are three top buys to try now.
1 Humantra Trial Pack
These fruity powdered formulas are sugar-free and contain eight individual servings.
£15, humantra.com
2 Phizz Daily Energy Range
Refuel with these effervescent tablets, which each contain seven key electrolytes and 18 essential nutrients. £7.99, phizz.co
3 Ancient + Brave True Hydration Sachets
This coconut water–based formula is packed with natural electrolytes, including sodium, to help support energy, mental clarity, and recovery from training.
From £19.20, ancientandbrave.earth
