Why do fluids matter?
Fluid is essential! It has many important roles. Fluids help to:
- move nutrients and waste through your body
- keep your blood pressure normal
- protect and cushion your joints and organs
- control your body temperature and
- lower your risk of dehydration and heat stroke
What is dehydration?
- Dehydration is when you lose more fluid than you take in. You may be dehydrated even if you don’t have any of the signs so it is important to drink fluids often even before you feel thirsty.
Below are some of the signs of dehydration:
- Thirst
- Dry lips and dry mouth
- Flushed skin
- Headache
- Dizziness and fainting
- Dark yellow, strong smelling urine
- Low blood pressure and increased heart rate
How much water should I consume everyday?
The amount of fluids you need depends on your age, gender and level of physical activity. Remember that you will need even more fluids to stay hydrated in hot weather and when you are physically active. A good hydration goal is 6-8 cups daily for teens and young adults.
Drinking liquids throughout the day is especially important for older adults. Dehydration can lead to dizziness, fainting and low blood pressure which may put older adults at risk for falls. Dehydration may also make constipation worse.
Are there ways to tell if I’m drinking enough fluids? Flushed skin, low BP and increased heart rate
- Check your thirst – If you are thirsty or have a dry mouth, it is likely that you are not drinking enough. Aim to drink fluids often throughout the day. Remember that once you are thirsty, you are already somewhat dehydrated.
- Check your urine – If your urine is a dark yellow colour and has a strong smell, you may not be getting enough fluids. Urine that is light yellow or clear in colour usually means that you are drinking enough fluids. The amount of urine you make can also be a sign of your hydration status. If you do not make much urine throughout the day and it is dark in colour, you likely need more fluids.
- Check your mood – If you feel light headed and tired, are not able to focus or have many headaches, these could be signs that you are dehydrated.
What are some tips to meet my fluid needs?
- Be aware of your thirst and drink fluids often throughout the day.
- Choose water to drink when you are thirsty. Avoid soft drinks.
- Keep water nearby when you are at work, at school, at play or out and about.
- Enjoy other fluids such as skim, 1% and 2% milk, fortified soy beverages, 100% vegetable or fruit juices and soups to help you meet your fluid needs.
- Choose decaffeinated drinks more often to keep you well hydrated. Drinks with caffeine should be limited to 3 cups per day.
- Take sips of water while eating meals and snacks.
- Keep a jug full of ice water, with lemon, lime, orange or cucumber slices in your fridge at home or at work.
- Remember to drink more in hot weather and when you are very active.