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How to Keep Hydrated?

There is a lot of research on the benefits of hydration. Studies state a variety of guidelines in regards to the perfect amount of fluids a person needs to be hydrated. As an average it is recommended that we hydrate with at least 2 liters of fluid. There are many benefits to keeping hydrated. Such as helping the body to remove waste, lubricating your joints and muscles and great for skin. Water in the body can also prevent the following:

  • urinary tract infections (UTIs)

  • headaches

  • constipation

  • dizziness that can lead to falls

  • confusion

  • kidney stones

  • pressure ulcers/skin conditions

  • poor health

How do you know if you are dehydrated?

Your urine is a good indicator, your urine should not look dark or have an odor. You should urinate within at least every 8 hours. Other symptoms may be the feeling of thirst or dry mouth, headaches, low mood, confusion, fatigue and tiredness.

Make a lifestyle change?

You will always need to keep hydrated, therefore this is a great lifestyle change. You should drink plenty of fluids such as water, hot drinks and/or diluted squash to stay hydrated. The key is to drink regularly throughout the day (at least 6-8 mugs). Be careful when drinking hot drinks, hot drinks usually consist of high calories if you add sugar, milk, cream, flavorings etc.

Be conscious and set bench marks throughout the day to support and encourage maintenance of fluid intake throughout the day. This could be by downloading a drink reminder app or by simply setting a drink schedule or routine rather than relying on thirst alone.

Did you know each glass consists of 250ml and 1 mug consists of 350ml. Therefore don't think of drinking at least 2 litres. Rather, think of how you will ensure you drink enough mugs and glasses of fluids each day.

Try to choose fluids with low or no calories. But if there are any calories you do need to add to your calorie daily total. Please see below an example of a drink schedule you could use. The example ensures you drink 2.3 litres.


- Drink 1 glass (250ml) of water as you wake up

- Drink 1 mug of tea/coffee (350ml)

- Drink 1 glass (250ml) of water just before your lunch


- Drink 1 glass (250ml) of water during your lunch.

- Drink 1 mug of tea/coffee (350ml)


- Drink 1 glass (250ml) of water just before your dinner

- Drink 1 glass (250ml) of water during your dinner.

- Drink 1 mug of tea/coffee (350ml)

Remember we are all different and the average amount of fluids required is 2 litres. Stay alert and always self monitor, you may need more than 2 liters to replace fluids due to your lifestyle.

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