Top tips to stay hydrated

Drinking enough water every day is crucial for our health and wellbeing. A healthy body simply cannot function properly or survive without adequate hydration, and that becomes even more important in our older years.

Water helps:

  • Body temperature
  • Joint lubrication
  • Prevention of infections
  • Delivery of key nutrients to cells
  • Organ functionality
  • Removal of waste
  • Cognitive function and brain health

Good hydration also aids better sleep and overall mood. It is recommended for adults to consume between six to eight glasses of water a day, but this can vary from person to person.

Water makes up more than half of a person’s body weight and some people are at a higher risk of dehydration than others, such as those with existing medical conditions and older adults.

Signs of dehydration can include:

  • Little to no urine, or darker than usual
  • Dry mouth
  • Sleepiness or fatigue
  • Extreme thirst
  • Headaches
  • Confusion
  • Dizziness or light headedness

Here are our top tips from Audley Care, to stay hydrated:

Keep a water bottle handy

We’re all guilty of going for several hours sometimes without having a drink because we’ve been busy and distracted with other tasks. By keeping a water bottle with us, it should be easier to take regular sips throughout the day.

Do not wait until you are thirsty to have a drink

Did you know that by the time you feel thirsty, your body is likely already experiencing signs of dehydration? Also, feelings of hunger can often be resolved by drinking water.

A basic schedule to keep your body hydrated could involve remembering to have a drink at the start of the day when you wake up, at mealtimes, and before bed. This is also why it’s recommended to keep a bottle of water with you as we explained earlier.

Make your water more interesting by adding fruit or squash

Water is often regarded as boring and flavourless, which can affect a person’s reluctance to drink regularly or will encourage the seeking of sugary alternatives. By adding a segment of lemon or lime, or a small amount of squash can make the drinking of water more pleasant and interesting.

Drink fresh fruit and vegetable juices

The juicing and blending of fresh fruit and vegetables is a great way to get nutrients into your body and can give your digestive system a rest from processing lots of fibre.

Enjoy other water alternatives including coconut water, herbal teas or skimmed milk

There are lots of fresh and healthy alternatives to plain water to stay hydrated, so mix up your daily drinks to create interest and variety.

Minimise caffeine and alcohol intake

A moderate daily intake of caffeine is okay, but this should be kept to below 400mm where possible. As a guideline for the consumption of alcohol, men and women are advised to keep to a maximum of 14 units a week, which roughly translates to either six pints of beer or seven medium glasses of wine.

There are lots more top tips and advice to ensure good health and wellbeing on Audley Stories.