Staying hydrated – and why it's important
Written by Nicole Ng, dietitian
We probably have all heard about the importance of ‘drinking enough’ – and for good reason. Water is a major constituent of the human body and plays several key biological roles for our bodies to function optimally. Not drinking enough fluids can result in dehydration, which can occur when we lose more fluid than we take in. It is also important to note that this risk of dehydration can increase under certain circumstances – for example, in the elderly due to factors including a reduced thirst sensation, cognitive disabilities and polypharmacy (Hooper, et al., 2014).
How much fluids do I need?
Typically, the average adult needs between 1.5 to two litres of fluid per day. However, it is important to remember that everyone will need different amounts!
Note: The amounts of fluid we need are determined by different factors, including our age, level of activity and the climate.
Common household measures include:
1 medium size glass ≈ 200 ml
1 mug ≈ 250 ml
1 cup ≈ 200 ml
How do I know if I am drinking enough?
There are a few symptoms of dehydration we can look out for in adults which include:
- Feeling thirsty
- Dark yellow and strong-smelling urine
- Feeling dizzy or lightheaded
- Peeing little, and fewer than 4 times a day
What counts?
Although water continues to be a great source of fluid, we can also get our fluids from several other sources like teas, coffee, lower fat milk and the foods we eat.
Tips to preventing dehydration in the hospital:
As the elderly have a higher susceptibility to dehydration, it is important to recognise different ways we can help with this. A few tips to preventing dehydration include:
- Identifying patients requiring a ‘Red Tray’
- Offering fluids regularly
- Finding out a patient’s drink reference
- Offering a variety of fluids if a patient is reluctant to drink water
Read more about nutrition and hydration week.
Bibliography
Hooper, L., Bunn, D., Jimoh , F. O. & Fairweather-Tait, S. J., 2014. Water-loss dehydration and aging. Mechanisms of Ageing and Development, pp. 50-58.