LET'S TALK Hydration!

WORDS KATE MCDERMOTT – Accredited Practicing Dietitian, Anglican Care

DID YOU KNOW AS YOU AGE YOUR SENSE OF THIRST BECOMES MORE DIFFICULT TO RECOGNISE, WHICH IS WHY YOU MAY NOT REALISE YOU ARE DEHYDRATED UNTIL OTHER SIGNS AND SYMPTOMS ARISE?

Summer has arrived and as the weather warms up and you begin spending more time outdoors it’s important to stay hydrated to keep your body functioning at its best. Keeping hydrated is important to help cool your body, excrete waste products, prevent dry mouth and promote cardiovascular health.

Dehydration occurs when there is excess fluid loss from the body due to inadequate fluid intake, illness, prolonged physical activity and exposure to high temperatures. This results in an imbalance of minerals, electrolytes and water in your body which can have serious health impacts and can exacerbate any existing conditions you may have. ►

LOOK OUT FOR THESE SIGNS OF DEHYDRATION:

* Dry mouth and sunken eyes

* Feeling fatigued

* Light headedness

* Confusion and dizziness

* Low blood pressure

* Increased heart rate

* Decreased urinary output

* Delirium

So how much do you need to drink or consume to keep up your levels of hydration?

Given each day we lose around 2.5L of water a day through urine, faeces, sweat and insensible water loss – we all need to be replacing our fluids regularly. The recommended* fluid intake for people over 50 is 2.1 litres for women and 2.6 litres for men. *Australian Gov. National Health & Medical Research Council.

HERE ARE 5 TIPS TO INCREASE YOUR FLUID INTAKE:

1. Include a drink with all meals and mid-meals.

2. Leave a water bottle or water jug in house areas that you frequently visit

3. When travelling - take a water bottle with you

4. Keep a fluid tally or set an alarm every 1-2 hours as a reminder to have a drink

5. Fluid doesnt have to be in the form of drinks. Yoghurt, custard, ice cream, icy poles, jelly, fruit, soups and stews also increase your fluid intake.

This information is for the general public.