Heat, Health and Hydration
With Australia experiencing some extremely hot summer weather and temperatures going above 40°C in many areas across the country, hydration is not just a nice idea, it is essential. Even mild dehydration can impact your energy levels, digestion, temperature regulation, and physical performance. When it is hot, fluid losses increase through sweat, and many people fall behind without even realising it.
From a Clinical Nutritionist's perspective, staying well-hydrated supports nearly every bodily process. Water is required for nutrient transport, metabolic reactions, gut function, and waste removal. Adequate hydration can also help to optimise your body composition by supporting training performance, recovery, appetite regulation, and efficient fat metabolism.
Simply put, a dehydrated body does not function, or adapt, as well as a hydrated one.
This year marks my eighth year working at the Australian Open tennis, where hydration and cooling strategies are taken very seriously. Watching elite athletes manage heat stress, through structured fluid intake, electrolytes, and proactive cooling strategies has reinforced to me just how critical these basics are. While the stakes may differ, the same hydration principles apply to the general population, particularly during our hot Australian summers.
Hydration also plays a key role in appetite awareness. Thirst can be mistaken for hunger, which can lead to unnecessary snacking and difficulty regulating food intake. Staying on top of your fluids can support clearer hunger cues and more mindful eating, especially in the warmer weather.
Heat stress places additional strain on the body, including the cardiovascular (heart and blood vessels) and nervous systems (brain and nerves). Adequate hydration helps to maintain blood volume, supports cooling through sweating, and can reduce fatigue and headaches, which can be common complaints during periods of high heat.
Practical tips to stay hydrated:
Start the day with a glass of water, before having your morning coffee or tea.
Sip fluids consistently throughout the day rather than “catching up” later on.
Increase fluids on hot days and when doing exercise or movement.
Add electrolytes when sweating heavily or for prolonged time in the hot weather.
Include water-rich foods such as fruits and vegetables.
Use a refillable water bottle as a visual reminder.
Filter your water where possible to improve taste and reduce unwanted contaminants.
Herbal teas are another great way to stay hydrated. You might even like to brew and cool them. Alternatively add some slied or crushed fruit to your water. You are more likely to drink it if it tastes good!
Hydration is simple, but it is powerful tool to support your body. And particularly in the heat, it is one of the most effective, yet often overlooked, ways to support health, performance, and body composition.
Are you looking for someone to support you with your 2026 health and wellness goals?
Consider booking in a 1:1 Clinical Nutrition appointment where together we can develop a personalised nutrition plan that supports your unique health goals. This incorporates dietary and lifestyle recommendations, and practitioner-only supplements where indicated.
Katie practices at: Uprise Health, 136 Lennox Street, Richmond, 3121, Victoria.
Appointments: Face-to-face and Telehealth available (Australia wide)
Contact: admin@katiehopcraft.com.au
If you have any questions or need personalised guidance, feel free to reach out.
The information provided in this blog is for your personal or other non-commercial, educational purposes. It should not be considered as medical or professional advice. We recommend you consult with a GP or other healthcare professional before taking or omitting to take any action based on this blog. While the author uses best endeavours to provide accurate and true content, the author makes no guarantees or promises and assumes no liability regarding the accuracy, reliability or completeness of the information presented. The information, opinions, and recommendations presented in this blog are for general information only and any reliance on the information provided in this blog is done at your own risk.