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H is for Hydration
Hydration - a state of hydration is achieved when there is a balance between fluid intake and fluid output./p>
Our hot climate and limited intake of plain water place many people (especially children and the elderly) at risk of dehydration. Dehydration negatively affects many body functions including body temperature regulation, cardiac output, sweat rates, exercise capacity, muscular strength and blood plasma volume.
We only need to lose 1-2% of our body weight to be considered dehydrated and if you feel thirsty you are likely already 1% dehydrated. Therefore it is important to make drinking plain water a habit.
Tips for drinking water and avoiding dehydration:
- Drink a glass of plain water before any other drink
- Drink a glass of plain water before you eat anything (we can sometimes confuse hunger with thirst)
- If you do not like the taste of water – add a squeeze of lemon or lime juice or try mineralised or soda water
- Carry a water bottle with you wherever you go
- Keep a water bottle on your desk and aim to drink the contents over a few hours
- Limit your intake of caffeinated drinks (2-3 per day)
- Always take water when exercising (purchase a drink belt so you don’t need to carry the bottle in your hand)
- Limit your daily intake of alcohol
