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)

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, including hot drinks such as tea and coffee, but water, milk and fruit juices are the healthiest. It is best to avoid alcoholic drinks.

Try to avoid sugary, soft and fizzy drinks that can be high in added sugars. These can be high in calories and bad for teeth."

Signs of dehydration:

  • dark urine and not passing much urine when you go to the toilet

  • headaches

  • lack of energy

  • feeling lightheaded

Healthy drinks to rehydrate include:

  • Water,

  • 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 flavor)

  • 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

the better.

Being dehydrated affects blood pressure and can

increase your risks of falls

For Specialised Diet and Nutrition advice seek the advice of a Professional Dietitian and Nutritionist Tabby kabeer

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