Keeping hydrated

You can’t survive without water. Over half of your body is made up of it and it’s essential for you to function properly. This article explains how to keep hydrated and why it’s so important.

Why is water important?
Dehydration
How much should I drink?
Bored of water?
Is bottled best?
What should I do if I become dehydrated?
Making sure you're getting enough fluids
 

Why is water important?

Water is used for many different processes in your body, including the following.

• It helps to get rid of waste products.
• It helps to control your temperature.
• It helps you to swallow.
• It helps your digestive system to work.

Drinking plenty of water will also help to keep your skin in good condition.

Dehydration

If you don’t drink enough fluids, you can become dehydrated. Dehydration is a lack of water in your body. It occurs when you lose more water than you take in. Dehydration can be caused by vomiting, diarrhoea, sweating in hot weather or drinking too much alcohol.
Dehydration can be an extremely serious condition, especially for babies, children and older people. If you have severe dehydration, your organs can become damaged and you may go into a coma.
So, how can you tell if you're dehydrated or not? One of the best indicators is the number of times you pass urine. Anything less than three to four times a day is usually a sign that you’re dehydrated, especially if you only pass a small amount each time and it's dark in colour. Other signs include:

• having a headache
• feeling tired
• feeling irritable
• feeling confused
• feeling thirsty

To prevent dehydration, make sure you drink enough fluids. You can get the fluids you need from water, other drinks such as milk and fruit juices and also from your food – fruit and vegetables contain some water.
 

How much should I drink?

The amount of fluids you need depends on many factors including your age, diet, the amount of physical activity you do and the temperature. As a basic guide, most people find that they need about 2 to 2.5 litres of fluid a day (about seven to eight medium-sized glasses) in a moderate temperature and with moderate physical activity level. This includes fluids contained within foods. However, you will need more if the temperature is high or to keep yourself hydrated when you’re exercising. You may also need more if you’re pregnant or breastfeeding.

The best way to judge whether you're drinking enough is how you're feeling. If you’re not feeling thirsty and don’t have other symptoms of dehydration, then it’s likely that you’re already getting enough fluids.
 

Bored of water?

Water is a good choice as it contains no calories or sugar and it’s generally free, but you don’t have to stick to water. Try squash, milk, fruit juices or teas as well.
Fruit juices contain lots of vitamins and can make up one of your five portions of fruit and vegetables a day. However, they contain lots of sugar which is bad for your teeth. It’s best to limit how much fruit juice you drink and drink it with a meal. Fizzy drinks and squashes can also contain lots of calories and sugar. Choose squashes with ‘no added sugar’ on the label and try to keep fizzy drinks to a minimum.

Drinks that contain caffeine, such as tea, coffee and cola, also contribute to your fluid intake. Caffeine is a mild diuretic, which means it slightly increases the amount of urine you produce. However, you don’t need to drink extra fluid to compensate for this, as long as you only drink caffeinated drinks in moderation.

Alcohol is also a diuretic and can cause you to become dehydrated. Drink water or other soft drinks alongside alcohol to make sure you don’t become dehydrated.

Is bottled best?

Bottled water is nutritionally no different from tap water. Tap water is safe to drink in the UK. However, if you’re abroad and are unsure about the quality of the water or aren’t used to it, it’s usually best to stick to bottled water.

What should I do if I become dehydrated?

If you think you may be dehydrated, you will need to rehydrate your body by drinking fluids. For mild dehydration, making sure you drink enough water may be all that is needed. However, be careful not to drink too much in one go as you may overload your body.
If you have more severe dehydration caused by diarrhoea or vomiting, you will also be losing important salts and sugars from your body. Rehydration sachets, which you add to water or other drinks, are a good way of replacing these salts and sugars. You can buy rehydration sachets from a pharmacy or other shop.

If you have severe symptoms of dehydration, seek urgent medical advice from your GP or pharmacist. You may need to go to hospital to be given fluids through a drip.

Making sure you're getting enough fluids

 Follow these top tips to keep yourself well hydrated.

• Try to carry a bottle of water with you if you can, so that it’s constantly available.
• Drink a glass of water with every meal.
• Eat plenty of fruit and vegetables as they contain lots of water – try to eat at least five portions a day.
• If you have a job where you’re desk based, try to keep a glass of water next to you.
• Drink a glass of water before you exercise, as well as during and after.