Summer has just arrived, and we are getting hotter temperatures in Toronto. One important thing to remember is to stay hydrated and keep our bodies cool. Consuming an adequate amount of fluids can also maintain other bodily functions including helping regulate body temperature, making sure joints are lubricated and cushioned, protect the spinal cord, organs and other sensitive tissues, flush waste products through urine, prevent constipation, and carry nutrients and oxygen to your cells. [1, 2]

To ensure that we are getting enough fluids in, here are 5 tips on staying hydrated!

1. Know Your Baseline

As dietitians, we often get asked, “Do I need to drink 8 cups of water each day to be healthy?”, and the answer is...yes and no.

While consuming water is important for our bodies to function optimally, the 8 cups a day does not apply to everyone. Individual fluid requirements vary on various factors including age, exercise, health status and environment. For example, those who have congestive heart failure may need to limit their fluid intake while those who live in hotter climates may require more fluids to meet their daily needs.

It is also important to know that water is not the only fluid to consider when calculating how much fluids you are consuming, you also need to consider items such as coffee, tea, soups and fruits (a little more on this later!).

2. Be On the Lookout For Signs of Dehydration and Overhydration

As temperatures continue to rise, we need to be mindful of signs of dehydration. Knowing the signs of dehydration can help remind us to rehydrate before more serious complications arise.

Signs of dehydration include:

Excessive thirst
Little or no urination
Fatigue
Muscle weakness
Headache
Dizziness
Dry mouth
Lightheadedness
Dark yellow urine
Flushed skin
Laboured breathing
Source: [3, 4]

On the other side of the spectrum, there is also overhydration. Consuming too much fluids can impact the electrolytes in our blood and can also have serious consequences. Electrolytes are essential minerals (i.e. sodium, calcium, chloride, magnesium, potassium and phosphate) that help our body function. For example, electrolytes help maintain our body’s pH balance and help our nerves, brain, heart and muscles function properly. [5]

Signs that you may be over-hydrating include:

nausea
vomiting
headache
changes in mental state (i.e. confusion and disorientation)

In severe cases of overhydration, it can lead to muscle weakness/spasms/cramps, seizures and coma. [6]

3. Set Reminders to Take A Sip

A key piece of advice that I recommend to my clients is to use reminders to prompt them to drink their fluids throughout the day. This can take the form of having a water bottle on your desk to act as a visual reminder for fluid consumption.

Another way to remind yourself to have a drink is through reminders on your phone. You can either set a scheduled reminder on your phone or smartwatch to send you an alert to remind you to take a sip of water. There are also apps which you can download on your phone to send you a notification to remind and track your fluid consumption!

4. Flavour Your Water

While water is the recommended beverage of choice, a common complaint that we hear from clients is that they don’t like the taste of water or they find the taste boring. A simple way to change things up is to add a piece of fruit to your water. Consider adding a few lemon/orange slices, a handful of frozen/diced berries, and even a couple of mint leaves.

Another alternative to consider is water flavouring drops/tablets/crystals. There are many options, brands and flavours to consider, some offering zero-calorie options.

It is best to consider your different options and find what works for you.

5. Eat Your Water

Our last tip, which we briefly touched upon earlier in this post, is to eat your water. Fruits and vegetables all contain water content and can help increase and meet your fluid requirements.

Here is a list of food items that have a high water percentage:

Cantaloupe
Strawberries
Watermelon
Lettuce
Cabbage
Celery
Spinach
Source: [7]

Take Away Message

Consuming adequate amounts of fluids is important to helping our bodies function optimally, and each individual has their own fluid requirement. What is adequate for one individual may be too little or too much for another. It is important that we monitor our bodies for signs of dehydration and overhydration to help ensure our bodies are getting the right amount of fluids. To help ensure you’re getting enough fluids, consider setting reminders to prompt you to have a drink, flavouring your water, and eating foods with high water content.

However, as always, do what works best for you!

References

Centers for Disease Control and Prevention. Water and Healthier Drinks [Internet]. 2021 [updated 2021 January 12; cited 2021 July 8]. Available from: https://www.cdc.gov/healthyweight/healthy_eating/water-and-healthier-drinks.html
Harvard Health Publishing. How much water should you drink? [Internet]. 2020 March 25 [cited 2021 July 8]. Available from: https://www.health.harvard.edu/staying-healthy/how-much-water-should-you-drink
WebMD. Dehydration [Internet]. 2021 May 20 [cited 2021 July 8]. Available from: https://www.webmd.com/a-to-z-guides/dehydration-adults
Academy of Nutrition and Dietetics. Hydrate Right [Internet]. 2020 December 8 [cited 2021 July 9]. Available from: https://www.eatright.org/fitness/sports-and-performance/hydrate-right/hydrate-right
Gundersen Health System. Are you over-hydrated? [Internet]. N.d. [cited 2021 July 9]. Available from: https://www.gundersenhealth.org/health-wellness/eat/are-you-over-hydrated/
Radcliffe, S. Overhydration [Internet]. 2017 June 28 [updated 2019 March 7, cited 2021 July 9]. Available from: https://www.healthline.com/health/overhydration
Popkin BM, D'Anci KE, Rosenberg IH. Water, hydration, and health. Nutr Rev; 2010 Aug;68(8):439-58. doi: 10.1111/j.1753-4887.2010.00304.x. Table 1, The Water Content Range for Selected Foods; p. 440.

By: Kristie Pun, MHSc, RD

Reviewed by: Cheryl Ching, MSc, RD & Pauline Bakowski, MHSc, RD

Disclaimer: Our blog content is for general education purposes and may not be suitable for individual health conditions. Please see your health professional or book an appointment with one of our dietitians for personalized health recommendations.

5 Tips On Staying Hydrated