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The thirst busters by ANGELA EPSTEIN, Daily Mail The body requires constant hydration to combat the fluid it loses - it takes only 1 per cent dehydration to feel tired and lose concentration.
But what should you drink? Here, we present the essential thirst quenchers. TAP WATER Nothing beats water for its ability to hydrate the body. It is vital for thousands of chemical processes in our cells to enable us to function, including regulating temperature and flushing out the kidneys to rid the body of toxins.
You should drink at least eight glasses of water a day to improve vitality - that should increase to up to three litres when the heat rises.
To maintain hydration, it is important to drink little and often rather than in large occasional quantities. Anticipate the times when you might dehydrate, such as after a night's sleep or commuting to work on a hot, crowded train. Keep water by your bed or carry a bottle with you to keep body temperature down.
A good way of checking if you are dehydrated is the colour of your urine. Pale yellow is normal. If you're dehydrated, it will be much darker.
SPARKLING WATER Fizzy water may be a more fashionable drink and will hydrate the body as well as still water. However, there are disadvantages. The bubbles can aggravate disorders such as irritable bowel syndrome and indigestion.
And it can make you feel bloated and so restrict the amount you drink. Some bottled waters have valuable quantities of calcium and magnesium but others are high in sodium which should be avoided by anyone with high blood pressure.
SPORTS DRINKS The key ingredients of these fluidreplacement drinks are water, sodium and carbohydrate - usually glucose. The carbohydrate content is pitched at the exact level needed to accelerate rehydration and the sodium is needed to replace salt lost in hot weather.
Tiny amounts of carbohydrate in liquid help the stomach empty into the small intestine at a quicker rate, which means the fluid is absorbed by the body more swiftly and goes to the cells and tissues. Hypotonic drinks contain the least carbohydrate and so are absorbed into the body more quickly than even water.
Isotonic drinks have a similar makeup as the body's fluids so are absorbed at the same speed as water. They usually contain 4g to 8g carbohydrate per ml of fluid so they are a good choice for boosting flagging energy. Avoid sports drinks containing caffeine which acts as a diuretic and leads to fluid loss.
Calorie content of these drinks is around 70 calories per ml. MILK Packed with minerals and vitamins, milk is nature's perfect food.
Breast milk nourishes babies and satisfies their thirst, too. However, to beat thirst, it is best for adults to drink skimmed or fatfree varieties. Full fat milk is high in saturated fat which causes it to empty more slowly from the stomach, which in turn slows down the rate at which fluid is absorbed into the body.
Addition of flavourings, such as milkshake powder, may reduce water absorption by the body because of their sugar content. The strong flavouring could also make it a less satisfying taste for beating thirst. FRUIT SQUASHES Cordials and squashes which contain sugar are more exciting than plain water.
A jug of ml squash to one litre of water allows your body to rehydrate efficiently. If the squash is weakened further - say one part to six parts water the water content will be absorbed even faster because the mixture will act like a hypotonic sports drink. If the squash is sugar-free, it can be drunk at various concentrations and still be absorbed at the same rate as water.
FRUIT JUICE Pure fruit juice may provide immediate relief in terms of taste and sensation but it won't help with.
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