HEALTHY HYDR ATIONYour body is nearly two thirds water so keep it healthy and working normally by drinking the right amount of fl uids every day.

Water is the basis of body fl uids, such as saliva, and supports important functions like waste removal and control of body temperature. We lose fl uids through sweat (e.g. from exercising or during hot weather), urine, drinking alcohol or excessive caff eine intake, and even breathing. Fluids need replacing throughout the day to prevent dehydration which can aff ect concentration, coordination, reaction times, decision making, blood circulation and increase our risk of collapsing, muscle cramps and heat illness.

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DID YOU KNOW?A study has indicated that mild dehydration can impair mental performance to a similar degree as being over the drink drive limit1!

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HOW MUCH FLUID DO YOU NEED?

That depends on factors like the weather, your age and physical activity you do. 20-30% of a person’s fluid intake comes from food, so the remaining 70-80% needs to come from beverages. In general it is recommended that women drink 1.6 litres and men drink 2 litres per day.

WHAT COUNTS TOWARDS YOUR FLUID INTAKE?

Staying hydrated does not mean you have to just drink water, many other beverages will hydrate the body. This includes caffeine containing beverages. Drinking caffeinated drinks does not have a diuretic effect if drunk in moderate amounts (up to 500mg per day – this is about 5 cups of instant coffee). Here’s what else counts towards your fluid intake:

Milk – opt for 1%, skimmed or semi-skimmed milk. A great source of calcium and other essential nutrients.

Fruit juice and smoothies – a 150ml portion of 100% fruit/vegetable juice or smoothie counts as 1 of your 5 A DAY. It’s advised not to consume more than this in a day due to the free sugars from the juice or blended fruits which become available and cause damage to your teeth.

Soft drinks – these count towards fluid intake but watch out for sugar content. Aim for sugar-free varieties and consume in moderation, as they provide little nutritional value and can damage your teeth.

DEHYDRATION

As little as 1-2% reduction in body weight from water loss (e.g. sweat) is an indication of mild dehydration.

THE DANGERS: SIGNS OF DEHYDRATION:

• Upsets the balance of fluid and minerals within the body

• Increase in core body temperature

• Increase in heart rate• Physical work capacity

is reduced• Cognitive performance

is reduced

• Feeling thirsty• Limited, dark urine• Red-looking skin• Feeling lethargic, tired,

dizzy and irritable• Headaches

Healthy Hydration Tips

Carry a refillable bottle with you so you aren’t without a drink – plus it’s better for the environment!

Drink regularly throughout the day to maintain hydration.

If you don’t enjoy drinking plain water try infusing it with fruit/vegetables/herbs, such as cucumber and mint, for a natural flavour boost.

If you regularly add sugar to hot beverages, gradually reduce the amount until you add none at all to save calories and help prevent tooth decay.

Check the colour of your urine! If it’s dark it can indicate dehydration.

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