Getting enough fluid every day is important for your health. Dehydration can cause headaches, lethargy, muscle weakness and a host of other problems. So what is adequate hydration, and how do we meet these needs through drinking and eating? Here are some tips.

If you want to learn more, please visit our website Xingyu.

1. Drink a water-based beverage (water, juice or milk) with every meal and snack ' between 8 and 16 oz. You should drink a minimum of 8'10 cups per day, but aim for 10'12 cups if you are more active. (1 cup = 8 oz.)
2. Consume fluids before you are thirsty. By the time you are thirsty, your body is already dehydrated! Use the color of your urine as an indicator to know if you are drinking enough. Urine should be a pale yellow color. If you notice a darker yellow, you may need to increase your fluid intake.
3. If you drink caffeinated beverages (coffee, tea and sodas), alternate decaffeinated beverage intake throughout the day. Caffeinated beverages and alcohol are diuretics. Diuretics increase the excretion of water from the body rather than hydrating.
4. Try calorie-free, fruit-flavored waters to add some variety. Some versions are flavored no-calorie waters, some are flavored with low-calorie sweeteners and others contain enhancements like vitamins (speak with a Registered Dietitian or physician prior to consuming these).
5. Dilute juices. For some people, fruit and vegetable juices taste too thick or sweet. Some just people just don't want the extra calories. Try diluting them with water or, for a fizzy kick, use club soda.
6. Eat your water. Most of your fluid needs are met through the water and beverages you drink. However, you can get some fluids through the foods that you eat as well. For example, broth soups and foods with high water content ' such as celery, tomatoes, or melons ' can contribute to fluid intake.
7. Carry a water bottle with you. This is a great way to maintain your hydration level when doing outdoor activities or running errands, especially in warmer months. Aim for reusable bottles, and make sure they are BPA-free.
8. Order water when eating out. This will keep you hydrated, save money and reduce calories all at the same time.
9. Add citrus. Adding a slice of lime or lemon to your water may improve the taste and make you want to drink more water than you usually do.
10. Keep a 'water intake' journal. Seeing your track record can help motivate you to maintain your fluid requirements. Try one of the many apps that track fluids, calories and nutrients.

Electrolytes ' What Are They?

Fluids and electrolytes are both essential for our cells, organs and body systems to work properly. Electrolytes are electrically charged minerals and compounds that help your body do much of its work.

Learn More

A Guide to Fluid Restriction

Please note, this page is printable by selecting the normal print options on your computer.

This leaflet is for anyone who has been advised by a healthcare professional to follow a fluid restriction diet.

Why is fluid restriction important?
Fluid restriction is needed if your body is holding water. This is called fluid retention (oedema). Fluid retention can range in severity and can cause health problems, such as tissue and blood vessel damage, long-term swelling, and stress on the heart if left untreated. The symptoms of fluid retention will depend on the area it affects. Common areas include the lower legs, the hands, abdomen, and chest. Symptoms might include raised blood pressure, swollen ankles, legs, face or abdomen, and breathlessness.

Your treatment team may suggest you follow a fluid restriction diet to help relieve your symptoms.

For more information, please visit Fluid Control Solutions.

Your fluid allowance
Ask your healthcare professional how much fluid you can have each day as this may vary over time. Your daily fluid allowance is _________ ml (equal to _________ ounces or ________ cups).

How to track your fluid intake
Fluid includes all drinks, and anything that is liquid at room temperature: e.g. water, tea, coffee, milk, alcohol, soft and fizzy drinks, cordial, fruit juice, etc. You should also count foods with a high fluid content in your daily allowance: e.g. soup, gravy, custard and ice cream ' count these as half (1/2) fluid. Remember to record the amount of fluid you use to swallow medicines.

The following measures will help you to add up your daily fluid intake:

1 average mug ' 300 ml
1 average teacup ' 200 ml
1 average glass tumbler ' 200 ml
1 average plastic cup ' 175 ml
1 canned drink ' 330 ml
1 ice cube ' 10-20 ml

Useful conversions
1 teaspoon ' 5 ml
1 tablespoon ' 15 ml
1 pint ' Approx. 600 ml
1 litre ' ml / approx. 1 ¾ pints

Hints for fluid control
' Sip beverages and use smaller cups.
' Half fill your cup or glass when you have a drink.
' Avoid 'topping up' your drink as this will make it harder to keep track.
' Plan ahead and spread your fluids throughout the day.
' Drink between meals rather than with your meals.
' For every drink or liquid food that you have during the day, pour the same amount of water into an empty jug. You will then be able to measure your intake of fluid as the day goes on and judge how much fluid is left from your allowance for the rest of the day.
' Take pills with very small sips of water, or try apple sauce or other soft foods instead of water

Are you interested in learning more about Automation Components? Contact us today to secure an expert consultation!