Quench your thirst for hydration tips
Overview
Water makes up two thirds of the human body. We can live for up to two months without food but only three days without water – this shows just how important staying hydrated is for our health.
Hydration is critical for many essential bodily processes including the circulation of blood around the body as well as brain function and kidney function. Symptoms of mild dehydration have likely affected us all at some time. They include headaches, lack of concentration, dizziness and tiredness.
It’s important we stay on top of our hydration and listen to our bodies. Once we become thirsty we are already dehydrated. We should ideally be drinking steadily throughout the day to prevent feelings of thirst.
Guidance suggests that we should aim for 1.5-2 litres per day – a typical mug or glass is about 200 millilitres, so this equates to 8-10 drinks a day. All fluids (except alcohol) can be included as milk, fruit juice, tea, coffee and soft drinks are all over 85% water. Drinks without added sugar are the best choice for optimum health.
Most of the fluid we consume comes from drinks, but around 20–30% comes from foods. Many fruits and vegetables such as courgettes, cucumber, tomatoes and melon are over 90% water and make a valuable contribution to our overall fluid intake.
Don’t forget that during the warmer summer months you will need to drink more fluids, more regularly, to replace that lost through sweat.
Hydration is particularly important for both the young and the elderly
School-aged children can tend to lose more fluid through high activity levels. Their schoolwork will be affected if they become dehydrated. It’s important that free water is available to all children and that it’s accessible throughout the day. This should be included as a requirement in the School Food Plan, which sets out standards for healthy menu planning for schools.
Water levels in the body change as we age, and older people have naturally lower body fluid levels. Hydration can be a particular issue for this age group, especially for those in care homes, as older adults often experience a reduced appetite and associated desire for fluids.
Additionally, those with mental and physical health conditions such as dementia and Parkinson’s disease will be reliant on care home staff to recognise and respond to their hydration needs. It’s important that fluids are encouraged in older people as dehydration can more readily lead to a decline in kidney function or exacerbate confusion in those with dementia.
What are the symptoms of dehydration?
Symptoms of dehydration can vary from tiredness and headaches to poor concentration and slow reaction times. Typical warning signs include:
• Increased confusion
• Struggling to focus or concentrate
• Dry mouth and lips
• Headaches
• Dizziness/falls
• Dark, smelly urine
• Slow reactions
• Constipation and urinary tract infections are also common in those with a low fluid intake. This is particularly true in older adults.
How can caterers support hydration?
As well as the whole team encouraging and supporting fluid intake, caterers can get creative with interesting ways to make drinking fluids more exciting and a regular, healthy habit:
When it comes to boosting hydration for your pupils, diners and residents, think outside the box – don’t just focus on encouraging them to drink more water.
Make your summer menus exciting with recipes that increase fluid intake by including seasonal ingredients with high water content and use up leftover fruits and vegetables to reduce your waste and keep costs down.
For more great tips on hydration, get in touch with our Dietetic & Nutrition team.