Many folks stay up for the hotter climate that comes with summer time, permitting them to spend extra time having fun with the outside.

However, extended intervals of heat also can enhance the chance of some well being points.

One such problem is dehydration, which might change into severe if not handled rapidly.

To forestall changing into dehydrated, nutritionist Toby King, working with Hot Tub Lodges, shared a few of the finest fruits to eat resulting from their water content material.

Watermelon

If ingesting as much as two litres of fluid a day appears tough for you, turning to meals that will help you enhance your fluid consumption goes to assist.

READ MORE: Three drinks that could leave you dehydrated - avoid during the heatwave

"High temperatures and excessive sweating can make you become dehydrated fast which can lead to constipation, fatigue and headaches,” Mr King said.

"The good news is which you could eat fruit and greens with water content material higher than 80 % to extend your every day water consumption.

“Watermelon has a water content of 92 percent making it a great choice of snack to keep your body hydrated."

Tomatoes

With a water content of 95 percent, tomatoes are another fruit you should be eating this summer.

Mr King said: "You may think of a tomato as a vegetable but they are a fruit with the highest water content.

“A medium-sized tomato can provide roughly half a cup of water, additionally because of a tomato's high water count it contributes to them having low calories."

"While tomatoes are a great food to consume during the summer, you should avoid sugary and salty tomato-based sauces which are common in pizza and pasta sauces."

Strawberries

Any berry with a water content of 80 percent and above is going to help keep you hydrated this summer.

Strawberries contain the highest amount of water of all the berries, at 92 percent water, while blueberries contain 85 percent and raspberries contain 87 percent.

Mr King said: "Berries on their own are a great snack to eat this summer, but you can also add them to your water to make it more interesting as well as to help double up on your hydration."

He also recommended drinking milk in the summer.

"Milk is more hydrating than water because of the nutrient composition,” he added.

“Milk has fat and proteins that sluggish the emptying means of fluids within the abdomen permitting the hydration course of to occur over an extended interval."

According to the NHS, signs of dehydration embrace:

• Feeling thirsty
• Dark yellow, strong-smelling urine
• Urinating much less usually than ordinary
• Feeling dizzy or lightheaded
• Feeling drained
• A dry mouth, lips and tongue
• Sunken eyes.

The well being physique advises reserving an pressing GP appointment or calling 111 if:

• You're feeling unusually drained (or your little one appears drowsy)
• You're confused and disorientated
• You really feel dizzy whenever you rise up and it doesn't go away
• You have darkish yellow urine otherwise you're urinating lower than regular (or your child has fewer moist nappies)
• You or your little one are respiration rapidly or has a quick coronary heart fee
• Your child or little one has few or no tears once they cry
• Your child has a comfortable spot on their head that sinks inwards (sunken fontanelle).