Are you drinking enough fluids?
With summer around the corner it is a good time to check that you are drinking adequate fluids. On average we need to drink around 2 litres of fluid each day. When the weather warms up or we exercise our bodies need extra fluid because of the fluid lost by sweating.
A Simple way to check if you are drink enough is to looa at the colour of your urine (wee). If you are drinking good amounts of fluid your urine should be pale lemon in colour. Am I hydrated? Urine Colour Chart can also help you decide.
Remember:
Water makes up 65% of the body.
Fresh supplies of water are required each day because there are no storage facilities.
Water is vital to your health as all body functions require water.
On average we lose around 2.5 litres of fluid each day.
An inactive older person may lose closer to 2 litres of fluid per day.
It is also important to maintain your fluid intake in the winter months.
Ways to drink well:
- Drink two to two and half litres of fluid daily. Fluid loss increases with tempreature, humidity and phsyical activity and your fluid intake requirements increase correspondingly.
- Drink throughout the day, even if you aren't thirsty.
- Keep a bottle of your favorite drink handy to help remind you to drink.
- Water is not the only option: teas,coffee, jucies, flavoured water with chopped up mint, basil, cucumber or strawberries will all help maintain and replensih body fluid levels.
- Fruit and vegetables have high water content so they also contribute to hydration.
- Avoid alcohol:its diuretic effect can cause dehydration.
- If you play sports, you should drink before, during and after activity, as a great deal of fluid is lost through sweat.
Some signs of dehydration:
Mild to Moderate:
- Light headedness
- Dizziness
- Headache
- Reduced alertness
- Poor concentration
- Decreased urine output
- Increased Heart rate
Severe:
- Little or no sweating
- Dry oral mucosa
- Chages in consciousness
- Upper body weakness
If you are a carer of an older person or wish to know more about the improtance of drinking enough the Water for Wellbeing Kit is a good place to start
