Why do we need water in the first place?

We need water and fluids in general for transport of nutrients throughout the body, digestion of food, elimination of waste, healthy bowel movements to “keep us regular” as well as to cushion organs and joints.  Fluids are also important to help us regulate our body temperature.  We sweat and breathe out water to regulate our body temperature.

How much water do we need each day?

Remember that while water is the best choice for staying hydrated, other fluids such as milk, juice, tea and even fluid-rich foods such as fruit and veggies can help get you there.  Despite coffee having caffeine, which is a diuretic, all is not lost since some of the water in coffee is retained. To ensure you are not consuming too much caffeine keep coffee consumption to 2 cups (500 ml) per day.

Our fluid needs depend on our activity level, age, gender and sweat rates.  Obviously, hot and humid weather also increases our fluid needs as does having diarrhea or vomiting.  Pregnancy and breastfeeding also increase the need for fluids in general.

As a general guideline adult males need about 3 litres (12 cups) of fluid per day and adult women need about 2.2 litres (9 cups) of fluid per day.  Pregnant women need about 2.3 litres (9.5 cups) of fluid per day.  Breastfeeding moms need about 3.1 litres (12.5 cups) of fluid per day.

What are signs of dehydration?

Some of the signs of dehydration can include thirst, flushed skin, fatigue, irritability and headache. You may also have dry mouth and lips or strong smelling dark colored urine.  Other more serious signs of dehydration include lower blood pressure, higher heart rate, dizziness and fainting.  Extreme dehydration can lead to blue lips, increased breathing rate, cold hands and feet, blotchy skin, high fever, confusion and lack of consciousness.

Note that you can be dehydrated before many of the signs appear.  The best way to know if you are getting enough fluids is if you are urinating often and so that the urine is pale in color.

What are some strategies to increase our fluid consumption?

As I mentioned earlier, even as a Dietitian I have to focus on remembering to drink enough water and fluids throughout the day.  Sometimes I can get very busy and distracted and simply forget.

Here are some strategies that have worked well for me:

• Tell your coworkers that you are struggling to drink enough water and you would appreciate them giving you a gentle reminder.  Nothing beats accountability with someone else!
• Drink a glass of water or fluid at each major meal or snack.
• Pack a water bottle to work and leave it on your desk as a visual cue.
• Pack a water bottle when you are running errands and on unstructured days such as weekends when you are more distracted.

If you struggle to drink enough water, here are some tips to help you stay hydrated:

1. Set Reminders: Use alarms or smartphone apps to remind yourself to drink water throughout the day. Set reminders at regular intervals to prompt you to take a sip.
2. Get a Reusable Water Bottle: Invest in a reusable water bottle that you enjoy using and carry it with you wherever you go. Having water readily available will make it easier to sip throughout the day.
3. Infuse Your Water: If you find plain water boring, add flavor by infusing it with slices of fruits like lemon, cucumber, berries, or herbs like mint or basil. This can make water more enjoyable and enticing to drink.
4. Use a Straw or Sipper Bottle: Drinking through a straw or using a sipper bottle can sometimes make it easier to consume more water without even realizing it. Sipping through a straw can be more convenient and encouraging.
5. Eat Hydrating Foods: Many fruits and vegetables have high water content and can contribute to your overall hydration. Include foods like watermelon, cucumbers, oranges, strawberries, and leafy greens in your diet.
6. Set Goals and Track Progress: Set daily hydration goals and track your water intake. Use a journal, an app, or even mark water levels on your bottle to keep track of how much you’ve consumed.
7. Drink Herbal Tea or Infusions: If you’re not a fan of plain water, try herbal tea or infusions. These can be enjoyed hot or cold and provide hydration while adding some flavor.
8. Use Technology: Consider using smart water bottles or hydration tracking apps that can monitor your water intake and provide reminders and progress updates.
9. Create Drinking Habits: Make it a habit to drink water at specific times during the day. For example, have a glass of water first thing in the morning, before meals, or after physical activity.
10. Monitor Urine Color: Pay attention to the color of your urine. If it’s pale yellow or clear, it’s a good sign of adequate hydration. Darker urine indicates that you may need to drink more water.

Remember that individual water needs vary, and factors like activity level, climate, and overall health can influence your hydration requirements. If you have specific medical conditions or concerns, it’s advisable to consult with a healthcare professional for personalized guidance on maintaining proper hydration levels.