Encouraging healthy hydration (2024)

FAQs

Encouraging healthy hydration? ›

Drink a water-based beverage (water, juice or milk) with every meal and snack — between 8 and 16 oz. You should drink a minimum of 8–10 cups per day, but aim for 10–12 cups if you are more active. (1 cup = 8 oz.) Consume fluids before you are thirsty.

Sip water steadily throughout the day and drink more fluids than usual when the weather is hot, especially if you're active. If you need a reminder to stay hydrated, carry a reusable water bottle with you and set a timer on your phone to notify you to drink water throughout the day.

Try to offer water at mealtimes and between meals if this is possible. Serve small quantities of water alongside coffee and tea and explain why it would be beneficial to drink more water. Older people often worry about increased toilet visits in the night, so avoid late evening drinks.

Keep hydrated

Older people can be more vulnerable to dehydration. Avoid this by aiming for around six to eight glasses of fluid per day (a minimum of 1.5 litres). This includes milky drinks, hot drinks, pure fruit juice, cordials, water, and also tea and coffee up to the recommended daily amount.

Research shows that milk is one of the best beverages for hydration, even better than water or sports drinks. Researchers credit milk's natural electrolytes, carbohydrates and protein for its effectiveness. Drinking milk after exercise helps replace essential electrolytes that are lost in sweat.

Mild to moderate dehydration can be cured by simply rehydrating your body with fluids. Eating foods with a high water content will also help with rehydration, such as fruits and vegetables. Strawberries and watermelon are 91% water, while lettuce can contain 96% water and celery 95%, according to My Food Data.

What stimulates fluid intake? ›

Osmoreceptors in the hypothalamus sense increased serum osmolarity levels and trigger the release of ADH (antidiuretic hormone) in the kidneys to retain fluid. The osmoreceptors also produce the feeling of thirst to stimulate increased fluid intake.

No beating around the bush here. Without a doubt, spring water is the winner. It is considered the best water to drink, providing vital nutrients as it moves through the body. This is, of course, spring water that is bottled at the source and proven to be actual living spring water.

Two early signs of dehydration are thirst and dark-coloured urine. This is the body's way of trying to increase water intake and decrease water loss. Other symptoms may include: dizziness or light-headedness.

Adding a small amount of salt to your drinking water helps replenish these lost electrolytes, promoting better water absorption and preventing dehydration. “If you are dehydrated and need an extra boost, it should be just a pinch, not enough to taste,” Bastian says.

We all need to drink water — typically, more than we realize. But what if you drink loads of water every day but are still feeling thirsty and dehydrated? It can be a sign that something else is going on. Factors like your medication, how much you sweat and if you're sick can affect your levels of hydration.

Water is the best option for staying hydrated. Other drinks and foods can help you stay hydrated, but some may add extra calories from sugar to your diet. Drinks like fruit and vegetable juices, milk, and herbal teas can contribute to the amount of water you get each day.

By eating a variety of foods and including drinks like milk and 100% juice, along with sipping on water throughout the day, you most likely will be able to stay well-hydrated and keep your electrolytes balanced, Electrolyte drinks might be necessary if you're exercising or working at a high intensity or in the heat.