Windsor Essex County Health Unit
Hydration station: Think of when to drink
Fluids help us to stay hydrated, but did
you know fluids also play an important role
in keeping our bodies healthy? Drinking
fluids keeps you energized, helps to control
your body temperature and keeps your
blood pressure regular. Fluids are also used
to carry nutrients around your body, aid in
digestion, keep your bowels regular and
protect and cushion your joints and organs.
If you don’t take in more fluid than you lose
you risk becoming dehydrated. Dehydration
can prevent our bodies from functioning at
their best.
The amount of fluid that you need to
have in a day is different for everyone. It
depends on your age, gender, activity level
and whether or not you are exposed to heat.
The body can easily lose water by sweating
and getting rid of waste. You can become
dehydrated before any of the physical signs
appear, so it is important to have fluids all
day long. A general guideline for fluid
intake: males 19 and over should aim for
around 3 litres of fluid daily and females 19
and over should aim for 2.5 litres of fluid
daily. Your daily intake can include a variety
of fluids including water, coffee, tea, 100 per
cent fruit or vegetable juice, soup,
smoothies, etc.; however, it does not include
alcohol, and soft drinks should be limited.
When choosing fluids it is best to choose
water most often. Water is a cost-effective
and calorie-free way to quench your thirst.
There are a few key ways to tell if you
are drinking enough fluids throughout the
day:
Thirst – if you are feeling thirsty or
have a dry mouth, you need to have fluids.
Tips for meeting your daily fluid needs:
1. Keep water nearby when you are at work,
home, or out and about, especially if you
are being physically active.
2. Drink before and during meals.
3. Flavour your water with slices of lemon,
lime or orange to enhance the taste. Make
your own frozen juice cubes and add to
water to change the taste.
4. If you choose to have alcohol, alternate
between water and alcoholic beverages to
maintain proper hydration.
5. Eat a balanced diet full of fruits and
vegetables. Fruits and vegetables often
contain a large amount of water, which
your body can use to stay hydrated.
Being thirsty means that the body is already
somewhat dehydrated.
Urine – the colour of your urine is a
key indicator of how hydrated you are. If
your urine is a dark colour with a strong
smell, you need more fluids. If your urine is
light yellow, clear, or cloudy, you are getting
enough fluid.
Mood – dehydration can have other
physical effects besides thirst. Feeling
lightheaded, dizzy or tired, lacking focus or
having a headache are all physical signs of
dehydration. You might also be more flushed
or irritable when dehydrated.
To learn more about hydration visit:
www.eatrightontario.ca or
www.dietitians.ca. Visit
www.staycoolwindsor-essex.com to find out
if a heat alert has been issued for Windsor
and Essex County. You can also follow the
WECHU on Facebook and Twitter
(@theWECHU) to receive heat alert
notifications. And remember,