We gardeners are great at watering the plants and forgetting to water ourselves. The steady loss of water and salt through excessive perspiration on hot days can lead to dehydration. Dehydration is no laughing matter — it is not just a strong thirst it’s the loss of electrolytes that control our muscles and some brain function.

So if you have been feeling a little wobbly, easily tired, poorly concentrated and even achy or cramping in this recent strong heat then its definitely time for a sip of something refreshing. Not all beverages are the same so consider your options.

Caffeinated and fizzy drinks are not great to rehydrate you and may in fact make symptoms worse. Alcohol is not a good choice either as it tends to both dehydrate and make you pee out fluids.

A cool glass of water will cool the system and add hydration. Iced is nice but if you fear you might be teetering on heat exhaustion then skip the ice as too swift a temperature drop is not helpful. Similarly with iced tea.

Fruit juice will hydrate and contains vitamins and phytonutrients to help the body replenish itself when under heat stress – cautious note on sugar rushes, drink in moderation or dilute.

A good sip to have on hand is coconut water – it contains all five electrolytes so rehydrates and balances in quick time. It is also a perfect base for a beat the heat smoothie.

Beat the heat smoothie: Simply add 200ml chilled unsweetened fruit juice of your choice (or whatever is in the fridge) to 150ml chilled water/coconut water to 1 ripe banana or half a cup of strawberries. Place all ingredients in a blender and blitz. Decant into a glass. Find some shade. Sit back, relax and sip away.