With summer now upon us we need to think even more about our fluid intake. Sportswise dieititian, Lesley Houston, gives us some advice on keeping adequately hydrated.
Good hydration is one of the most important aspects of the diet – drinking enough liquids to keep fluid levels in the body topped up helps to ensure all bodily functions are supported to take place as normal.
Adults need to drink around 1.5 – 2 litres of fluid daily. A typical glass / mug is approximately 200mls so this equates to around 8-10 drinks daily.
Children need slightly less, around 6-8 drinks a day until teenage years when their requirements are the same as adults.
The more water we lose through sweat the more needs to be replaced.
When on holiday in a hot climate, living in a hot country, or losing more fluid than normal during sports activities, you will need to drink more fluids more often to replace what is lost through sweat.
Ideas to help…..
– Carry a water bottle with you during the day to help remind you to drink.
– Refill your water bottle at lunchtime and again on way home from school / work.
– Many bottles are now available that keep drinks colder for longer.
– Use a straw – for some people drinking through a straw makes drinking more much easier.
– Add slices of apple, orange or lemon to jugs of water for extra flavour.
– Chop fresh mint and put into water in ice trays to make minty ice cubes and add to drinks.
– Make fresh fruit smoothies, adding lots of crushed ice instead of yoghurt or milk.