Benefit from Healthy Hydration
Did you know that water is the most widely consumed beverage in the world? Staying well hydrated is so important to good health since losing as little as 1 to 2% of body weight from fluids can impair physical performance and our ability to think.[1] If you are like most people, about 80% of your total fluid intake comes from drinking water and other beverages. [2] Beverages also make up an important part of your calorie intake with as much as 20% of daily calories coming from what you drink. If you are watching your calories satisfy your thirst with water, a calorie free way to quench your thirst!4
Healthy Hydration benefits[3]
Your body is made up of nearly two-thirds water so it is really important that you get enough fluids throughout the day to stay hydrated. Remember ‘fluid’ includes water and additional drinks that give you water such as tea and other beverages. You also get water from the foods you eat. On average most people get about 80% of their fluid intake form drinking water and other beverages, and the other 20% from foods.2
Be sure to get enough fluids to be at your best in these important areas of health and wellness: [3]
- Physical performance – under relatively mild levels of dehydration, individuals engaging in rigorous physical activity will experience decrements in performance related to reduced endurance, increased fatigue
- Cognitive performance – dehydration changes some cognitive functions such as your ability to concentrate, alertness and short-term memory
- Gut health – fluids can aid in digestion
- Skin – the skin contains approximately 30% water, which contributes to plumpness, elasticity, and resiliency
How much fluid do you need a day? [4]
Your body naturally loses water when you’re breathing, sweating and getting rid of waste. If you lose more fluid than you what your drink and eat, your body can get dehydrated and you may feel tired, get headaches and not perform at your best.
Important Note: You can become dehydrated even before you feel it. That is why it’s important to drink fluids regularly, even before you feel thirsty.
So you may be wondering how much fluid you need. Your fluid needs are influenced by a number of factors including your age, gender activity level and the weather! (Hot and humid weather can increase your fluid needs.) Here are the general guidelines for healthy adults: [4]
- Men (19 years and older): Aim for about 3 L (12 cups) of fluids per day
- Women (19 years and older): Aim for about 2.2 L (9 cups) of fluids per day
What Counts as Fluid?
Fluids come from both beverages and food. Water, milk, coffee, tea, and juice all count toward your daily intake. Foods with high water content, such as watermelon, grapes, cucumbers, and soup, also contribute to your hydration.
Water is always an excellent choice because it’s calorie-free and naturally refreshing.
Dietitian’s tips to get enough fluid
- Carry a filled water bottle to remind you to drink water throughout the day
- Have a glass of water, unsweetened milk or fortified plant-based beverage with your meals or for a snack
- Snack on foods with high water content
Quick Hydration Check: The Urine Colour Test
A simple way to check if you’re getting enough fluids is to look at the colour of your urine:
✔️ Light, clear, or pale yellow = You’re well hydrated
❌ Dark yellow or amber = You likely need to drink more fluids
Staying hydrated helps keep your body functioning at its best — so keep sipping throughout the day!
Consult a Dietitian:
For personalized hydration plans, especially if you have specific health conditions or a high-activity lifestyle, seek the advice of a registered dietitian. Contact us for more information.