Keeping hydrated this summer
During the summer, we may feel thirsty quicker and more frequently than usual, so it’s important to stay hydrated.
It is important to maintain the daily recommended fluid intake as normal, but especially during warmer weather, to replenish any fluids lost from sweating. Keeping hydrated prevents dehydration that can cause headaches, lack of concentration and fatigue. Children can become cranky or listless, and as they can become dehydrated more quickly than adults it's important to make sure they are drinking regularly throughout the day.
How much do we need to drink?
The amount of fluid you need to consume each day varies based on how active you are and how warm it is. As a guide, we should aim to drink at least 8 cups of fluid daily.
What type of drinks count?
Water and milk are the best options. Lower-sugar or sugar-free drinks, including tea and coffee, also count. Fruit juice and smoothies also count towards your fluid consumption, but they contain free sugars that can damage teeth, so limit these drinks to a combined total of 150ml a day. Learn more about different drinks here.
Tips for staying hydrated:
- Carry a filled reusable water bottle with you and sip on water throughout the day
- Place a jug of water on the table and have a glass of water with every meal
- Drink a glass of water when you wake up
- If you do not like the taste of water, try flavoured water or flavoured green tea as an alternative
- Add pieces of fruit like lemon or raspberries to your bottled water for additional flavour
- Try to incorporate foods high in water content into your diet for example, strawberries, watermelons, spinach and grapes
How do I know if I am drinking enough?
Common symptoms of dehydration are feeling thirsty, feeling tired, dry mouth/lips, or feeling dizzy or lightheaded. A good indication of dehydration is if your urine is a dark yellow colour or is strong-smelling. Checking your urine colour is a quick and simple way for you to see if you are drinking enough fluids. It should be a pale-yellow colour. If it is darker than this, you need to drink more.
Is it possible to drink too much water?
Yes, it is possible but very rare. It mostly occurs in endurance athletes who drink large amounts of water before and after exercise.
