The Importance of Staying Hydrated

With the weather getting warmer, it is important to stay hydrated. Good hydration is one of the key aspects of our diet, as drinking enough fluids allows all our bodily functions to take place. Water makes up two thirds of our body and is essential for so many processes to take place, such as our blood system carrying essential nutrients to cells to our kidneys disposing waste that our bodies no longer need.

Being hydrated prevents issues such as headaches, constipation, dizziness, confusion. It also helps prevent UTIs, kidney stones and pressure ulcers. Poor hydration overall leads to poor health.

Anyone can easily become dehydrated by not drinking enough fluids or by losing fluids and not replacing them. Often, we forget to drink more water during hotter days as we do not realize we lose a lot of fluids whilst sweating.

By the time we begin to feel thirsty, our body is dehydrated and is possibly feeling the effects, and simply drinking water does not fully hydrate us. The best way to spot if you are dehydrated is by checking your urine, with clear/pale coloured urine being a good indicator of hydration and darker coloured urine being a sign of dehydration and needing more fluids. Other signs of dehydration include dry mouth, lips, or eyes, tiredness, lack of concentration. If dehydration is left untreated, it can lead to serious and sever effects, such as not passing urine, weak/rapid pulse, or seizures.

If you work in a care setting, ensure you leave a glass of water, so the person is drinking enough fluids and ensure the person has access to water or fluids and advise them of the recommended daily intake.

There are many ways to stray hydrated such as drinking plenty of water, diluted cordial or low sugar fruit juices. It is recommended to drink at least 6 – 8 cups of fluids, and even more if it is a particularly warm day. Essentially, any drink will help promote hydration, such as milk, juice, tea, coffee, or soft drinks. Be careful with drinks with higher added sugar though, as this can lead to dental issues and serious conditions such as Type 2 Diabetes. Also, try avoiding drinks with full-fat milk or added cream as these are not generally recommended with healthy eating guidelines.

So, remember:

1. Drink plenty of fluids.
2. Check urine for dehydration.
3. If you are feeling thirsty, you are already dehydrated.

Enjoy the sun but also remember to replace the fluids you lose with plenty of water!

Further reading and links:

The importance of hydration (bda.uk.com)

Hydration | NHS inform