As the UK braces for another heatwave, experts are unveiling the supplements to help keep you hydrated.
As the weather heats up to record-breaking highs across the UK and Europe, it’s particularly important to stay safe, protected and hydrated.
But this isn’t limited to wearing SPF and drinking enough water.
In extreme heat, diet can play a pivotal role in helping your body cope with weather conditions it isn’t used to.
“Sweating more than usual, spending time outdoors, exercising or feeling unusually tired, lightheaded or prone to cramps could indicate a need to add a supplement to your routine,” says Sebnem Unluisler, a genetic engineer at the London Regenerative Institute.
But with the pharmacy shelves overflowing with supplements, pills and powders, which ones should we be prioritising in hot weather?
Read more: The best and worse foods to eat in a heatwave
Can I keep taking my usual supplements in a heatwave?
“During a heatwave, most people don’t need to stop taking their regular vitamins or supplements, but hydration and electrolyte balance become more important,” Sebnem explains.
We often hear about the importance of staying hydrated in the summer, and it’s clear why when we look at the potential dangers.
“Heat stress can increase your metabolic rate by up to 15%,” says Sarah Carolides, a practising functional nutritionist and the head of nutrition and product development at Zooki.
This is due to the body working even harder to keep your internal temperature cool, which can put stress on your cardiovascular system.
Excessive sweating can also deplete your body of minerals. So, while you can take your normal supplements if you already happen to take any, it becomes even more important to stay hydrated.
Some supplements can also cause fluid loss, and therefore make the heat feel harder to bear.
These include “stimulant-containing supplements such as caffeine-based pre-workouts or ‘fat burner’ products, as well as supplements that may cause digestive upset or diarrhoea in some people, such as high-dose magnesium or vitamin C,” Sebnem explains.
Read more: How to keep your house cool without air conditioning
What supplements to take in summer heatwaves
Vitamin C: According to Sarah, research indicates that ascorbic acid, also known as vitamin C, can help to reduce the body’s responses to heat stress. “It can also help encourage collagen production and fights oxidative skin stress, which helps if there’s increased UV exposure.”
Creatine: This is one of the most talked about supplements for women, especially in the fitness world — but it might be a hidden weapon against the hot weather. Sarah explains: “Creatine can help increase muscle cell hydration, drawing water into the actual muscle cells. This helps in a heatwave by inducing hyperhydration.” In other words, creatine can act as an internal water reserve, which delays the onset of dehydration.
Vitamin D: This is unofficially dubbed the ‘sunshine vitamin’, therefore, should we abandon taking it during a heatwave? Sebnem says, “Vitamin D doesn’t usually need to be discontinued simply because of hot weather,” but adds that the dose should be appropriate and guided by a health professional.
Electrolytes: Sarah recommends taking a well-balanced electrolyte alongside hydration, with no more than one gram of sodium: “It can make a huge difference to your energy, avoiding headaches and even sleeping at night.”
Feature image: Pexels
