Why Hydration Matters

Water makes up over two-thirds of the human body and is essential for many important functions. Staying hydrated helps keep your body working properly, supports digestion, keeps joints and eyes lubricated, and helps maintain healthy skin.

---

What Is Dehydration?

Dehydration happens when your body loses more fluid than it takes in. This can affect the balance of salts and sugars in the body and may lead to a range of symptoms and health problems.

---

Signs of Dehydration

Common symptoms include:

• Feeling thirsty
• Dark urine
• Headaches
• Tiredness
• Dizziness
• Light-headedness
• Reduced alertness
• Difficulty concentrating

If you notice these symptoms, increasing your fluid intake may help.

---

How Much Should You Drink?

Most adults should aim for:

6–8 glasses (1600–2000ml) of fluid each day

unless advised otherwise by a healthcare professional.

Remember that everyone’s needs are different and some people may require more fluids during hot weather, illness, or increased physical activity.

---

Benefits of Staying Hydrated

Drinking enough fluid can help:

• Prevent constipation
• Reduce the risk of urinary tract infections (UTIs)
• Support healthy blood pressure
• Reduce the risk of pressure injuries
• Help prevent falls
• Improve concentration and alertness

---

Simple Ways To Stay Hydrated

Helpful Tips

• Drink regularly throughout the day
• Do not wait until you feel thirsty
• Keep a drink within easy reach
• Carry a water bottle when out and about
• Replace fluids lost through sweating, illness, or wounds
• Drink more during hot weather and periods of activity
• Increase fluid intake earlier in the day if night-time toileting is a concern

Small changes can make it easier to meet your daily fluid goals.

---

Choosing The Right Drinks

If You Are Trying To Lose Weight or Have Diabetes

Choose:

• Water
• Sugar-free drinks
• Skimmed milk

If You Are At Risk of Malnutrition

Consider:

• Milk-based drinks
• Fruit-based drinks
• Nourishing drinks
• Homemade smoothies and shakes

---

Hydration and Food

Did you know that around 20% of your daily fluid intake comes from food?

Foods with a high water content can help contribute towards your daily hydration needs.

---

Monitoring Your Hydration

One simple way to monitor hydration is to check the colour of your urine.

Generally:

• Pale yellow urine suggests good hydration
• Darker urine may indicate that you need to drink more fluids

Monitoring hydration regularly can help you stay on track.

---

Top Tips

• Aim for 6–8 drinks each day
• Drink regularly, not just when thirsty
• Carry a drink with you
• Replace fluids lost through illness or activity
• Choose drinks that suit your health needs
• Check urine colour as a guide to hydration

---

Further Information Available

This webpage provides a summary of hydration advice.

The full PDF resource includes:

• Hydration guidance
• Symptoms of dehydration
• Daily fluid recommendations
• Hydration tips
• Urine colour guidance
• Household drink measurements
• Additional hydration resources

For complete information, please download the full PDF resource.