Overview

• Oral rehydration solution topped the beverage hydration index in a St. Andrews University trial, with whole and skim milk close behind and still water ranking lowest
• German hydration guidelines now stress sipping lukewarm fluids throughout the day rather than waiting for thirst to ward off early dehydration symptoms such as fatigue and headaches
• Room-temperature options like unsweetened teas, diluted fruit spritzers and coconut water are recommended over icy drinks to minimize physiological stress and improve fluid retention
• Sugary sodas, coffee and alcohol are discouraged in hot weather because their diuretic effects can worsen fluid loss
• Incorporating high-water foods such as tomatoes, strawberries and radishes is advised for those who struggle to maintain sufficient fluid intake