Are you drinking enough? I don't mean Alcohol!
"Water is a basic nutrient of the human body and is critical to human life”
World Health Organization - Water Sanitation and Health (W S H). Body contains 60% water and our brain about 90%.
NHS choices "To stay healthy, it's important to replace the fluid we lose when we breath, sweat or urinate.
We get some fluid from our food but most comes from drinks.
The European Food Safety Authority recommends that women should drink about 1.6 litres of fluid and men should drink about 2.0 litres of fluid per day. That's about eight 200ml glasses for a woman and 10 200ml glasses for a man.
However, the amount a person needs to drink to avoid getting dehydrated will vary depending on a range of factors, including their size, the temperature and how active they are. So, for example, if you're exercising hard in hot weather you'll need to drink more.
All drinks count such as tea and coffee, milk, fruit juice but water is the healthiest and calorie free. It is best to avoid or limit alcoholic drinks.
Also try to avoid sugary, soft and fizzy drinks that can be high in added sugars. These can be high in calories and are bad for your teeth."
Signs of dehydration:
dark urine and not passing much urine when you go to the toilet
lack of energy
Benefits of drinking water :
Improve physical performance
Improves energy levels and brain function
May Prevent and treat headaches
Helps relieve constipation
Can aid weight loss
Help healthy kidney function
Can help avoid hangovers
Improve appearance of skin
Drinks to rehydrate include:
I glass of low fat milk 200ml,
Lassi made with low fat yoghurt, skimmed milk and fresh or tinned fruit in juice blend,
Tea or Coffee with low fat milk and no sugar,
Diet or sugar free soft drinks,
Flavoured water with:
twist of lemon or lime (or a little juice)
A small piece of fruit
A little unsweetened cranberry concentrate (look in health food stores)
A slice of cucumber (subtle, but refreshing)
A mint leaf or two ("bruise" them a little to release the flavour)
A lavender flower or other edible flower
Herbal tea bags
Is your urine clear?
Staying well-hydrated will improve your overall health
and reduce your risk of illness, falls and infection.
Checking the colour of your urine is one way of telling if
you are drinking enough. Dark, strong smelling urine
maybe an indication your body is dehydrated or you
have an urine infection. If in doubt get it checked out.
Ideally it should be a pale straw colour – the clearer
Being dehydrated affects blood pressure and can
increase your risks of falls.
Top most Dehydrating Foods and Drinks
SALTY SNACKS. e.g slated peanuts, salted crisps
PROCESSED meat and meat alternative products e.g sausages, burgers
HIGH SALT FOOD e.g soya sauce, marmite ,cheese and smoked food
FRIED FOOD AND READY MEALS.
ALCOHOL and CAFFEINATED DRINKS e.g tea, coffee ,diet drinks
Simple Starting out tips:
Have water to drink before each meal - 1 glass 250 ml per meal
Drink water when you are active
Drink water with a healthy snack
If you don't like plain water infuse with above ideas
Check urine is pale straw colour and remember healthy person tends to go to toilet x6 per day to urinate
Hydration is a delicate balance between how much you drink and how much you urinate out . You don't need to overdrink water . Just find your balance with the above starting out tips
For Specialised Diet and Nutrition advice seek the advice of a Professional Dietitian and Nutritionist Tabby Kabeer SRDHCPCMBDA Tel:firstname.lastname@example.org