How to stay hydrated?

60% of our bodies are water and every system depends on it. So water is important for healthy skin, hair, and nails and for controlling our body temperature, heart rate, and blood pressure. Good hydration can also help you stay focused, reduce stress and improve overall wellness. In this article, we will look at the ways in which to stay hydrated throughout the day and the signs and symptoms of dehydration to look out for.

🥛 How many glasses of water should I drink daily to stay hydrated?

It can be hard to know if you’re drinking enough fluids throughout the day. The NHS advises that we should be drinking 6-8 glasses of liquid each day and that water, low-fat milk, sugar-free drinks, tea and coffee all count. It’s important to remember, that the amount of water we need can vary depending on different factors such as physical activity levels, climate, pregnancy or if you are a breastfeeding woman.

💦 Ways to stay hydrated

Drink plenty of water

Drinking water is a healthy and inexpensive way to keep yourself hydrated. If you don’t like the taste of plain water, try adding limes, lemons, mint, oranges, berries, cucumbers, and other fruits to improve the taste.

Know the signs of dehydration

Some common symptoms:

• Increased thirst
• Dry mouth
• Lightheadedness
• Dark yellow urine
• Confusion
• Dizziness
• Bad breath

If you’re experiencing any of these symptoms, the simple solution is to drink plenty of liquids. There are also rehydration drinks available over the counter that balance out electrolytes. These contain potassium, sodium and chloride.

Check the colour of your urine

A good visual way to measure hydration is the colour of your urine. Pale urine, similar to the colour of straw suggests proper hydration, while darker urine is a sign that you need more water. A dark yellow or amber colour means you may have mild to severe dehydration. Of course, other medications and health conditions could affect this. If you’re concerned about the colour of your urine, consult with your healthcare provider.

Monitor caffeine, sugary drinks and alcohol intake

While caffeine, alcohol and sugary drinks are fine in moderation, they can lead to dehydration. Sometimes they are loaded with added sugar, sodium and other ingredients that remove water from your tissues. Both caffeine and alcohol are diuretics, which means that while you drink them, you’ll urinate more and lose more fluid.

Eat foods with high water content

Adjusting your dietary habits can also help restore fluid levels. Consume hydrating foods such as cucumbers, watermelon, tomatoes, spinach, mushrooms, blueberries, strawberries, lettuce, celery and courgettes. These fresh fruits and vegetables have a high water content and are a good source of hydration. They also contain other essential vitamins and minerals to support health and wellness. You can also consume clear broths, ice pops or sports drinks (especially if you’re doing intense exercise).

Wear light, loose clothing

Wearing clothing that minimises sweating will allow your skin to breathe. Choose light, loose clothing such as baggy airy tops and bottoms made from thin cotton and linen fabrics. This is of course weather and season-dependent, as you want to remain warm during the winter months. Instead, try layering clothes and try to avoid dark, thick and tight-fitting clothing to help you stay cooler and reduce water loss through sweating. In the sunshine consider wearing wide-brimmed hats and avoid getting sunburnt. When you sweat less, you are losing less water, making it easier to stay hydrated.

Keep water on you

Keeping a reusable water bottle on you makes it much easier to grab a regular sip to take in enough water. Have it on your desk at work, in your bag when out and about, or take it with you when travelling. This can help to create a healthy habit of regularly sipping water throughout the day. Just make sure you refill your water as soon as it’s empty, or at regular intervals to hit your water intake.

Go indoors when it gets too hot

Between 10 am and 2 pm, the sun’s rays are strongest. At this time consider going indoors. Plan outdoor activities for the early morning or evening. Exercising indoors with air conditioning instead of exercising outside in scorching hot weather is another option. If you usually hike or run outside, try swimming instead during these peak sunshine hours.

🦠 Possible causes of dehydration

Several factors can contribute to the development of dehydration.

Excessive fluid loss

Conditions or activities that lead to excessive body fluid loss, such as diarrhoea, vomiting, excessive sweating, or intense activity levels, can increase the risk of dehydration.

Inadequate fluid intake

Simply not drinking enough fluids, particularly water or other hydrating fluids, can result in dehydration and its accompanying digestive discomfort.

Certain medications

Some medications, such as diuretics, laxatives, and antidepressants, can increase the risk of dehydration and contribute to stomach pain.

Underlying health conditions

Certain medical conditions, such as diabetes, kidney disorders, or gastrointestinal diseases, can predispose individuals to dehydration.

Environment

Hot or dry climates, high altitudes, and other environmental factors that increase fluid loss can also lead to dehydration.

⚠️ Groups that need extra care when dehydrated

We can all become dehydrated if we don’t drink enough water, however babies and young children are at a higher risk. This is because they may be unable to tell us that they’re thirsty and have a lower body weight, making them more sensitive to fluid loss. Monitoring the amount of fluids your child takes in when they are unwell is important to prevent dehydration.

Older adults, 65 years of age and above, are also at a higher risk of dehydration. They don’t carry as much water in their bodies and can not tell when they’re thirsty, as easily. Older people are also more likely to take diuretics and other medications that cause fluid loss in the body.

📝 Conclusion

Dehydration is when someone does not have enough fluids in their body. It can arise due to exercise or medical conditions. Dehydration can cause symptoms that range from thirstiness to fainting in mild to moderate cases. In severe cases dehydration can be life-threatening. Some of the best ways to stay hydrated are to drink fluids daily, eat fruits and vegetables with high water content, keep out of the sun from 10 am-2 pm and when needed increase your electrolyte intake as quickly as possible. If you’re looking for additional tips on how to stay hydrated, speak to your healthcare provider.

Sources

• Water, drinks and hydration – NHS
• Dehydration – NHS
• Dehydration: Symptoms & Causes – Cleveland Clinic
• Report Sets Dietary Intake Levels for Water, Salt, and Potassium To Maintain Health and Reduce Chronic Disease Risk – National Academies
• Electrolytes – StatPearls – NCBI Bookshelf