Doctor's 20p drink that can boost heart health and reduce fatigue

A top medic says Brits should ensure they're getting enough fluids throughout the day. Dr Mark Hyman, who hosts The Doctor's Farmacy podcast, has shared vital advice about what and when to drink for optimal health.

The expert revealed that having a drink immediately after waking up is absolutely essential, given the lengthy gap since your final beverage before hitting the hay. But he cautioned that plain water on its own might not do the trick, reports Surrey Live.

"Most people think drinking water is the answer, but without electrolytes, much of that water never reaches your cells-where it's truly needed for energy, focus, and overall health," he said in comments originally made on Instagram at the end of 2024.

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"Studies show that even mild dehydration can impact your memory, concentration, and emotional stability. Sleep is the longest period you go without drinking, so hydrating upon waking helps flush out toxins and rehydrate every cell."

Dr Hyman then recommended adding half a teaspoon of salt plus a splash of lemon juice to your morning water. This simple concoction can be whipped up using basic kitchen staples for under 20p, though he suggested steering clear of ordinary table salt.

"Most people think that drinking more water means better hydration. But without electrolytes, most of that water never makes it into your cells where it's actually needed," he said. "Electrolytes are electrically charged minerals (sodium, potassium, magnesium) that enable fluid transport, muscle function, and brain signalling. Think of them as the 'currency' that moves water into and out of cells.

"Studies show that even mild dehydration (1-2 per cent body weight loss) can impact mood, memory, and concentration, critical for mental sharpness and reducing mental fatigue. Sodium is a primary driver of water balance across cell membranes. It acts as the 'gatekeeper' of hydration, pulling water into cells for optimal cellular health and preventing hydration.

"Magnesium modulates nervous system responses and supports energy production. In states of high stress or intense physical activity, magnesium is rapidly depleted, leaving your body and mind fatigued. Potassium works inside cells to balance sodium, aiding in nerve impulse transmission and muscle contraction. It's essential for muscle relaxation and regulating hear rhythm, reducing risk of muscle cramps and irregular heartbeats.

"Hydration isn't just about quenching thirst, it's about fuelling every cell with the precise balance of electrolytes needed for optimal performance. Sodium, potassium and magnesium work together to regulate water balance, support nerve and muscle function, and even sharpen cognitive processes. When these vital minerals are in sync, they empower your body to perform at its best - boosting energy, mental clarity, and resilience against stress."

The NHS advises that the majority of us should be guzzling enough fluids throughout the day to ensure our wee is a pale yellow hue. The Eatwell Guide suggests aiming for 6 to 8 cups or glasses of fluid daily.

Water, lower-fat milk and sugar-free beverages, including tea and coffee, all contribute. Water is a healthy and cost-effective option for hydration, but other drinks can also contribute to your fluid intake. We also get some fluids from the grub we munch on.

Not drinking enough can lead to dehydration. You may need to up your fluid intake if you're:

• pregnant or breastfeeding
• in a hot environment
• physically active for long periods
• ill or recovering from illness