However, there is controversy surrounding our hydration needs. On average our food is thought to contribute about 20% of our fluid intake which, therefore, suggests a woman should aim to drink about 1.6 litres and a man should aim for 2 litres. This quantity includes drinking water, drinks of all kinds and the moisture available from the food we eat. In March 2010, the European Food Safety Authority (EFSA) issued a report suggesting an adequate total daily intake of 2 litres of fluids for women and 2.5 litres for men. Water, lower fat milk and sugar-free drinks, including tea and coffee, all count. In the UK, the Eatwell Guide suggests you should aim for 6-8 glasses of water and other liquids each day to replace normal water loss – around 1.2 to 1.5 litres. Drinking little and often is the best way to stay hydrated. Visit the NHS website to find out the signs of serious dehydration in adults and children under five years old.Įach individual's needs are unique to them and depend on their health, age, size and weight as well as activity levels, the type of job they do and the climate they live in. If you are experiencing this, the NHS recommends that you consult a pharmacist who may recommend oral hydration sachets, and speak to your GP if your symptoms don't improve with treatment.Ĭhecking the colour of your urine is widely considered to be the easiest and most practical way to assess your hydration needs – aim to pass urine which is light yellow to clear in colour.īabies, children and the elderly are the most at risk of dehydration. In certain circumstances rehydration solutions can be useful because they help to replace the water, salts and minerals that your body has lost. If you’ve been ill with diarrhoea and vomiting or fever, you can become dehydrated very quickly unless you replace the extra water lost from the body. Thirst and passing dark-coloured urine are key signs that you may be dehydrated, as well as feeling lethargic, dizzy or having a dry mouth and lips. Clearly other factors besides temperature, climate and endurance also play an important role. One small study which kept athletes in the dark about their hydration status showed that dehydration made no difference to their performance. However, research in this area is conflicting. Dehydration may compromise your body’s ability to control its temperature, increase feelings of tiredness and, unsurprisingly, make exercise more difficult. If you exercise, some studies suggest that as little as a 2% loss in your body’s water content may impact how well you perform physically. Drinking water may boost physical performance Drinking water may boost moodīeing dehydrated can also affect our mood and mental well-being, with studies suggesting that energy levels, cognition and emotions may all be affected. This mild level of dehydration can easily occur over the course of a normal day’s activities, which highlights how important drinking little and often is for your health. Research suggests that losing as little as 1% of your body weight in fluid may reduce mental performance, as well as potentially inducing fatigue and headache. Drinking water may boost mental performance
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