water cropWhat’s the big deal about staying hydrated?

It may be cold in winter but that doesn’t mean you can put aside the water bottle. The dry climate in Canberra, combined with cranking up the heating, can leave you dehydrated if you don’t keep on top of your fluid intake.

Good old-fashioned tap water doesn’t get the same media attention as green tea, antioxidants or the latest fad diets. However, it plays a far more vital role in our daily lives and our bodies. In fact, the adult body is made up of about 60% water and every body system is dependent on that H2O. Being well hydrated can help to enhance your concentration and state of mind as well as improve the frequency and consistency of your poo. That’s a pretty amazing range of effects. 

How can I tell if I’m dehydrated?

Thirst isn’t actually the best indicator that you need to drink. If you feel thirsty, you’re already dehydrated. You might also feel tired, grumpy or get a headache. As the body gets dehydrated, the heart has to work harder to pump blood around the body.

What counts as water?

The best way to stay hydrated throughout the day is to regularly drink water and other fluids, as well as eating foods that are hydrating.

Fruits are an excellent source of water, in particular watermelon, which is 90% water! Vegetables are another nutritious water source. Try salad vegies such as cucumbers, tomatoes, capsicum and lettuce.

Yoghurt, soup, stews and smoothies all make excellent choices to boost those fluid levels. After plain water, milk is the second best choice of fluid. If you choose soft drinks, try the diet variety. Although poor in nutritional value, they’re still hydrating. Fruit juice is best diluted to lower the sugar content. If you don’t like the taste of plain water, try sparkling water or adding lemon, lime or berries. Check out some other quick an easy tips to stay hydrated

Myth Buster!

Even tea and coffee count towards your daily fluid target. Once thought to be dehydrating, it’s now known that the diuretic effect does not offset hydration. Great news for those of us who need a caffeine shot to get kick-started in the morning! Not such good news is alcohol – public enemy number one for our hydration levels. So if you do imbibe, try to limit to no more than two standard drinks and aim to balance this with a couple of extra glasses of water.

How much water should I drink?

This will vary according to body size, climate and physical activity levels, but as a general rule of thumb, aim for 2 litres or 8 glasses of water a day. You’ll need to drink more if it’s very hot or when exercising. You may like to keep a water log to get a better idea of your hydration levels. There are even free apps that give water reminders throughout the day.

Another simple way to tell if you’re getting enough fluid is to check your urine color and output. If you’re going for a wee every 2-4 hours, it’s light-colored and there’s significant volume, then you’re doing a good job. 

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