The Weekend Sun is running a series of eight ‘Summer Smart’ stories with our good friend Elfie the Circus Elf helping us out to keep safe and healthy these Christmas holidays. Today’s Summer Smart #1 is on hydration.

A chilled drink in the sun is one of summer’s simplest pleasures – but if you’re not sipping the right stuff often enough, you could end up tired, dizzy, or worse.

Dehydration can sneak up fast in New Zealand’s hot and humid weather, and it affects everyone – especially kids, the elderly, and anyone active outdoors.

How much water is enough? The general advice is 8-10 glasses (around 2-2.5 litres) a day.

But in summer, you’ll need more – especially if you’re outside in the heat, exercising or playing sport, drinking alcohol or caffeine, or pregnant or breastfeeding.

Listen to your body 

Thirst is a late warning sign, not an early one, so make sure to listen to your body.

Signs that you might be dehydrated are a dry mouth or lips, a headache, feeling tired or lightheaded, and dark-yellow pee or not needing to go often.

If you’re experiencing nausea, confusion or rapid heartbeat, you could be severely dehydrated. If this is the case, seek help immediately.

Hydration tips that work include starting your day with water, not coffee. We suggest carrying a reusable water bottle and refilling it often. Look out for Tauranga’s public refill stations.

Elfie the Circus Elf gets busy hydrating for summer.  Photo / David Hall

You can add fruit slices or mint to make water more appealing. Try eating water-rich foods like cucumbers, watermelon and oranges; and set reminders on your phone if you forget to drink regularly. Remember, if your pee is clear or pale yellow, you’re likely well hydrated.

Watch out for iced coffee. This is a diuretic – it’s tasty but not hydrating. Energy drinks may be high in sugar, and beer may feel refreshing, but both can dehydrate you. Alternate alcoholic drinks with water, especially on hot days.

Young children 

Young children dehydrate faster than adults – so encourage regular drinks, offer water-rich snacks like grapes, and keep bottles chilled and nearby. Fun cups, straws or ice cubes in shapes can help, too.

If you’re feeling thirsty, your body’s already behind. This summer, make water your best mate, and your body and your brain will thank you.

*The Weekend Sun gives special thanks to Circus in a Flash Ltd – We bring the Circus to you for bringing this series to life.