HEALTH & WELLBEING
HYDRATION MANAGEMENT
Hydration is the keystone to your health, and is essential to overall physical and mental wellbeing
Adequate water consumption supports many important functions, such as:
Body temperature regulation
Physical performance, lubrication of joints, building muscle
Teeth and bone health
Digestion and nutrient absorption
Immune function and fighting off sickness
Organ and kidney function
Cognitive function, focus and memory
Fluid balance and saliva production
Skin, hair and nail health
Weight management
Most of our water comes from drinking, with the remaining from food. How much water you need is affected by:
Your environment, the weather and humidity
How active you are and what you are doing
Your overall health, metabolism, and any conditions or medications you are taking
Your age - adult males at least 2.6 litres, and adult females at least 2.1 litres
Weight, body fat % and muscle mass
Approximately 71% of the Earth's surface is covered in water, but less than 1% is accessible for human use. This highlights the importance of conserving and managing our water resources wisely to ensure sustainability for future generations.
Determining how much water you need to stay hydrated depends on various factors, and changes from day to day. It may take a while to get to know what’s right for you, but to get started you can apply some general guidelines and methods to help calculate your water intake requirements.
Use the 8X8 Rule: A common recommendation is to drink eight glasses (about 250mL), or at least 2 litres of water per day. This is a simple guideline and easy to remember.
Calculate based on body weight: A commonly used formula is body weight (in kilograms) x 0.03. For example, if someone weighs 70 kilograms, their daily water intake would be 70 x 0.03 = 2.1 litres.
Use hydration calculators: Online hydration calculators or mobile apps can help estimate your daily water intake based on various factors such as age, weight, activity level, and climate.
Monitor urine output: Gauge your hydration status and aim for clear to pale yellow urine, which indicates adequate hydration. Dark yellow or amber-coloured urine could signal dehydration or another condition.
Consider activity level: Fluid needs increase with physical activity and sweat loss. If you're physically active or exercise regularly, you'll need to drink more water to replace fluids lost through sweating. Aim to drink extra water before, during, and after exercise to stay hydrated.
Account for climate and environment: Hot and humid weather, as well as high altitudes, can increase your fluid requirements. In these conditions, you may need to drink more water. Don’t forget to continue drinking enough water in cold environments, too!
Consider health conditions: Consult with your doctor to determine how any personal health conditions, medications, or medical history may impact your hydration requirements.
Listen to your body: Pay attention to your body's thirst cues, as they’re a reliable indicator that your body needs fluids.
It's essential to stay attuned to your body's signals, adjust your fluid intake based on your activity level and environment, and drink water consistently throughout the day to maintain optimal hydration and overall health.
DEHYDRATION
SIGNS & TREATMENT
Dehydration can have serious consequences, especially in high risk environments. It’s important to know the warning signs.
Early signs of dehydration include:
feeling thirsty, dry mouth, lips and tongue
dizziness or feeling light-headed, especially when standing up
headaches, foggy brain, trouble focusing
dark and/or infrequent urination, constipation
Signs of severe hydration include:
extreme thirst and very dry mouth
rapid breathing, fast heart rate and low blood pressure
fever (38C+), sweating, chills, shivering
little or no urine
irritability, drowsiness, or confusion
Monitor how you’re feeling, and keep an eye out for your colleagues - especially during hot days and long shifts. If you notice signs of dehydration, this means that you’re already dehydrated. The key is to maintain adequate hydration, not to drink water when you start to feel thirsty.
Treating mild dehydration can be done easily and effectively on your own. More serious cases of dehydration should be brought to the attention of medical staff immediately.
If you begin to notice symptoms of dehydration:
Start by drinking more water, in small amounts and regularly
Seek shade and a cool environment, and rest
Drink an electrolyte solution, which usually come as powder, dissolvable tablets, or frozen
Avoid alcohol, caffeine and energy drinks (sports drinks like Powerade or Gatorade are okay)
Anyone displaying signs of severe dehydration should be seen by a medical professional without delay. Intravenous fluids may be required.
Serious or recurring dehydration can lead to complications and long-term effects, such as:
Heat exhaustion and heat stroke
Organ damage, kidney failure
Electrolyte imbalance, muscle cramps, irregular heartbeat, cardiac arrest
Delirium or loss of consciousness
UTIs, kidney stones, constipation, gastrointestinal discomfort
Dry skin, premature aging, eczema, psoriasis
Compromised immune function
FRUITS & VEGETABLES
TO BOOST YOUR HYDRATION
Choosing foods with high water content can contribute to water intake and help meet your daily fluid intake goals. Additionally, these foods are typically lower in calories and packed with essential nutrients, making them excellent choices for a balanced diet.
Cucumbers: Cucumbers are made up of about 95% water, making them one of the most hydrating vegetables. Enjoy them sliced in salads, sandwiches, or as a refreshing snack.
Watermelon: Watermelon is not only delicious but also hydrating, as it contains about 92% water. Enjoy watermelon slices on their own, blend them into smoothies, or add them to fruit salads.
Strawberries: Strawberries are packed with water, containing approximately 91% water content. Enjoy them fresh as a snack, add them to yogurt or oatmeal, or use them in smoothies and desserts.
Oranges: Oranges are not only juicy and flavorful but also hydrating, containing approximately 87% water. Enjoy oranges as a snack, add them to fruit salads, or squeeze them into fresh juice.
Grapes: Grapes are hydrating fruits, with a water content of approximately 81%. Enjoy grapes as a snack on their own, freeze them for a refreshing treat, or add them to fruit salads and desserts.
Tomatoes: Tomatoes are rich in water, with a water content ranging from 90-95%. Enjoy tomatoes sliced in salads, sandwiches, or as a base for sauces, soups, and salsas.
Capsicum: Capsicum, particularly red and green varieties, have high water content, ranging from 92-94%. Enjoy bell peppers sliced raw in salads or with dips, roasted as a side dish, or sautéed in stir-fries and fajitas.
Celery: Celery is crunchy and hydrating, with a water content of about 95%. Enjoy celery sticks with hummus or peanut butter, add them to salads or soups, or incorporate them into stir-fries and casseroles.
Spinach: Spinach is a leafy green vegetable with high water content, containing about 91% water. Enjoy spinach raw in salads, wilted in soups or pasta dishes, or blended into smoothies and sauces.
Lettuce: Lettuce varieties such as iceberg, romaine, and butterhead lettuce have high water content, ranging from 90-96%. Use lettuce leaves as a base for salads, wraps, or sandwiches.
WORDS OF WISDOM
CHANNEL YOUR INNER MERMAID/MAN/THEM
Keep a bottle with you
Buy one that you enjoy drinking from, that has a comfortable mouth piece or rim, and is aesthetically pleasing
Flavour your water
If you don’t find the taste of plain water enticing, add fresh cut fruit, a squeeze of lime or lemon juice, or some mint
Set goals and reminders
Set yourself a minimum goal each day, use a habit tracking app and set reminders in your phone/watch
Stay motivated!
Focus on the benefits like greater energy levels, weight management, glowing skin, and mental clarity
Moisture is the essence of wetness, and wetness is the essence of beauty - Derek Zoolander
