10 easy hydration tips

You could argue that water is the most important nutrient of all. It is essential for so many physiological functions including regulating body temperature, maintaining blood volume, muscle contractions, lubricating joints and removing waste products from the body. Without adequate water intake dehydration can occur. Symptoms of dehydration can be uncomfortable and tiring, interfere with work productivity, decrease training and sport performance and be a potential serious health threat if left untreated. 10 easy hydration tips are identified in this article to help prevent dehydration and its associated symptoms.



Symptoms of dehydration can be fairly mild if warning signs are identified early and fluid balance is corrected, or quite severe if left untreated and allowed to worsen. Symptoms include:

• Dry mouth, increased thirst and loss of appetite.
• Lethargy. mental and physical fatigue.
• Increased body temperature, heart rate and respiration.
• Decreased sweating and urination.
• Muscle cramps and spasms.
• Nausea, headaches and vomiting.
• Blurry vision, decreased concentration and confusion.
• Difficulty breathing and pain in the chest and abdomen.
• Seizures, risk of unconsciousness and death

Here are 10 easy hydration tips to help you achieve your daily fluid requirements:

1. Carry a bottle of water with you everywhere you go. This will remind you to drink regularly and ensure you always have water available.
2. Have a glass of water first thing every morning when you wake up, and last thing every night before you go to bed.
3. Have some freezer safe bottles of water frozen so you can grab one on the way out the door and have cold water available for most of the day.
4. Know the volume of the bottle you use so you can estimate your water intake across the day and ensure you reach requirements.
5. Have a drink of water after going to the toilet. This will serve as a daily milestone reminder and also replace lost fluids.
6. Have a drink of water with each meal. Once again, this will serve as a reminder.
7. Always say 'yes' when offered a drink of water (at meetings, when visiting friends, at restaurants etc).
8. Drink water when consuming alcohol, try to go 1 for 1, one glass of water for every standard alcoholic drink.
9. Add a wedge of lemon or lime to your bottle of water to give it a bit of flavour. This will help with flavour fatigue.
10. Increase water intake to account for loss of fluids during exercise. There is more information on this here: How to stay hydrated during exercise?

The recommended amount of water to drink per day is approximately 2L. This is equal to approximately 8 glasses or 3 bottles. Keep in mind that these are just general recommendations and increased temperature and humidity and exercise increase fluid losses and therefore increase requirements. Other fluids such as fruit juices / drinks, sports drinks, tea and coffee do contribute to daily fluid intake however choosing water is best for weight control - aim to achieve the majority of your daily fluid requirements from water.

Related articles: How to stay hydrated during exercise? | Overcoming your fear of exercise (part 1): sweating & smelling