Paul Lee's 'Rule of 6' Hydration Guide and Summer Veggie Tips

British orthopedic surgeon Paul Lee proposes the “Rule of 6” to help people stay hydrated and protect joints during intense summer heat. The checklist advises drinking water at least every six hours, urinating at least every six hours, monitoring urine colour, increasing fluid intake when sweating heavily, limiting alcohol in hot periods, and seeking medical help if serious symptoms appear.

Complementary to fluid intake, five water‑rich vegetables can boost hydration without spiking blood sugar. Cucumber (≈96% water), zucchini (≈95%), tomato (≈94%), radish (≈95%) and peppers (≈90%+) provide gradual fluid release, fibre, potassium, magnesium and vitamin C, supporting steady glucose levels and satiety during hot days.