As the UK braces for its fourth heatwave of the summer, with temperatures set to hit 35C in parts of southern England, staying hydrated is becoming an urgent concern – but the best drink for the job might already be in your fridge.
Much of the UK is experiencing very dry conditions after a summer marked by low rainfall and recurring heatwaves. Parts of Wales have officially entered drought status, while large areas of southern, central and eastern England remain in 'prolonged dry weather' – the final stage before drought is declared. The coming days will only exacerbate the dryness, with another heatwave expected and temperatures peaking around 35C in south-east England. The UK Health Security Agency (UKHSA) has issued heat health alerts for several regions, warning of minor impacts on health and social care services and an increased risk to life for vulnerable people.
“Why milk may hydrate better than water during a UK heatwave, plus expert hydration tips.”
In this context, simple advice like 'drink plenty of water' often appears. But nutrition experts say water is not the most effective hydrator. Verónica Chazín, speaking on Spanish radio, explained that the body works hard to maintain its core temperature during intense heat, draining fluids faster than people realise. Small, regular drinks are a smarter approach – and one common drink may outperform plain water.
Some research suggests milk can help keep hydration levels steadier because it lingers in the stomach longer, thanks to its blend of protein, carbohydrate and minerals. The NHS recognises that lower-fat milk and unsweetened plant-based alternatives can play a role in hydration for adults. However, milk isn't suitable for everyone – it's not recommended for infants under one year old, people with lactose intolerance, or those with a milk-protein allergy. Water remains a healthy and cheap choice, but for those who can tolerate it, milk may offer an edge during heatwaves.
Other drinks that rank well for hydration include coconut water and isotonic sports-style options, particularly for those who have been sweating heavily. Food can also help – water-rich picks like watermelon, cucumber, melon, pineapple and tomatoes are light and hydrating. Chazín warns against living on just salad in the heat without adequate fluid intake.
### Key questions answered
Q: Is milk really better than water for hydration? Some research suggests that milk may help maintain hydration levels for longer because it stays in the stomach longer due to its protein, carbohydrate and mineral content. However, water is still a healthy and cheap choice. The NHS notes that lower-fat milk and unsweetened plant-based alternatives can also be part of a hydration strategy.
Q: What other drinks help with hydration in a heatwave? Coconut water and isotonic sports drinks are effective, especially after sweating. Water-rich foods like watermelon, cucumber, melon, pineapple and tomatoes provide additional fluid and are refreshing in hot weather.
Q: Who should avoid milk for hydration? Milk is not suitable for infants under one year old, people with lactose intolerance, or those with a milk-protein allergy. It's important to choose a drink that works for your body.
### What happens next The current heatwave is expected to be short-lived compared to earlier this summer, but it will worsen dry conditions across southern and central Britain. The UKHSA heat health alerts remain in place until Friday, and further drought declarations may follow if rainfall continues to be scarce. The driest locations – including parts of Surrey like Wisley, which has recorded only a few millimetres of rain this month – face increased risk of water restrictions. Keeping hydrated with the right fluids will be essential as the UK navigates another spell of intense heat.
