What does hydration mean? Hydration is the process of replenishing body fluids lost through sweating, urination and respiration. Water is the most essential nutrient and is required for the body to function properly. Adequate hydration is necessary for maintaining the body’s normal functions, including regulating body temperature, maintaining blood volume, and facilitating the transportation of nutrients and oxygen to cells.
Dehydration can happen for several reasons such as not drinking enough water, sweating heavily, or if we are ill with vomiting or diarrhoea. Dehydration can cause us to feel dizzy, fatigued, experience headaches, dry mouth and throat, and constipation. As the weather is getting warmer remembering to stay hydrated is especially important as we tend to sweat more. The same goes if we are exercising often or completing physical tasks. Sweating is the body’s natural way of regulating body temperature, but it also causes the body to lose water and electrolytes. This can lead to dehydration, meaning the body loses more fluids than it takes in.
The easiest way to stay hydrated is to make sure we are drinking enough water each day. The recommended adequate intake of total water (total water = water from food and fluids) for the average adult is 2.8 – 3.4 L/day. To reach this amount each day, we should drink about 2.1–2.6 L/day, which means about 8–10 cups. This fluid can come from plain water, milk and other drinks. In summary, 75% of our daily fluid should come from beverages and 25% from our food.
Some tips to help stay hydrated include:
- Carry a water bottle with you: having a water bottle with you at all times will remind you to drink water and make it more convenient to do so
- If you find drinking water difficult add some flavour to it: adding lemon, tea infusions, or a sugar free cordial are great ways to make water more palatable. Just be careful not to sip on lemon water all day as it wears down the enamel on our teeth!
- Listen to your body: pay attention to your body’s thirst signals and drink water when you feel thirsty
- Eat water-rich foods: fruits and vegetables such as watermelon, cucumber and strawberries are high in water content and can help keep you hydrated
- Drink before, during and after physical activity to help prevent dehydration
- Avoid beverages that dehydrate you: limit or avoid things such as alcohol or caffeine
- Monitor your urine: if your urine is clear or pale yellow, it is a sign that you are well hydrated. Dark yellow or amber-coloured urine can indicate dehydration
- Keep an eye on the weather: hot and humid weather can dehydrate you faster, so drink more water and stay in shady or cool areas when possible
By following these tips, you can help ensure that your body has enough fluids to function properly and stay healthy during summer and throughout the year.
Try this watermelon salad with feta for a hydrating side on a hot Summer’s day.
THIS WEEK’S RECIPE: watermelon salad with feta
Written by Andrea York (Accredited Practising Dietitian, Accredited Nutritionist from Healthy Lifestyles Australia)
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