Staying properly hydrated is essential for good health. Water makes up around 60% of the human body and is needed for crucial functions like regulating body temperature, lubricating joints, and transporting nutrients. Not drinking enough fluids can lead to dehydration and symptoms like headaches, fatigue, constipation, and urinary tract infections.
How Much Should You Drink?
The basic recommendation is to drink around 1.5 to 2 liters of fluids per day. This works out to around 6 to 8 glasses or mugs. However, your exact fluid needs depend on factors such as
*Your age and health conditions:
*The climate and temperature and
*How active you are If you're pregnant or breastfeeding.
Some fluids come from the foods you eat like fruits, vegetables, and soups. But most should come from drinks.
What Should You Drink?
Water is the best choice. It has no calories, sugars, or caffeine that can disrupt hydration. You can flavor it with slices of lemon, lime, cucumber or berries.
Fruit juices and smoothies count but they contain sugar so limit portions to 150ml. Opt for diet or zero sugar fizzy drinks, squashes and cordials.
Milk, including plant-based milks, also counts. Choose reduced fat options.
In moderation, tea and coffee can contribute but they contain caffeine which acts as a diuretic.
Alcoholic drinks make you lose fluids and should not count towards your daily total. Drink water alongside alcohol.
Many foods contain water that helps hydrate you, like melons, lettuce, cucumber and tomatoes.
Signs of Dehydration
Check the color of your urine - if it's dark yellow, you likely need more fluids. Other signs include thirst, dry mouth, fatigue, headaches and dizziness.
If you experience severe dehydration with symptoms like confusion, low blood pressure or seizures, seek immediate medical attention.
Staying Hydrated
To stay properly hydrated:
Drink water regularly throughout the day, especially with exercise or high temperatures
Increase fluid intake when ill with vomiting or diarrhea
For mild dehydration, drink small amounts of fluid often
Use the urine color chart to monitor your hydration
Proper hydration is essential for health and well-being. Making small changes like keeping a water bottle handy and drinking more with meals can help you stay hydrated.
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