The importance of staying hydrated

Water makes up two-thirds of our body. It is essential for keeping our organs working properly, maintaining energy levels, and preventing health problems. Many people do not drink enough fluids, leading to dehydration. Some lose fluids through sweating, illness, or other health conditions and do not replace them.

Who is at Risk?

Anyone can become dehydrated, but some people are more at risk, including:

• Babies and infants – Their small body size makes them more sensitive to fluid loss.
• Older adults – They may not feel thirsty as often and may forget to drink enough fluids.
• People with health conditions – Conditions like diabetes or alcoholism can make dehydration more likely.
• Athletes – They lose large amounts of water through sweat, especially during long workouts.

Drinking enough water is important for everyone, no matter their age or activity level.

Signs of Dehydration

One of the easiest ways to check hydration is by looking at urine colour. Light yellow (1-3 on a urine colour chart) means you are well-hydrated. Dark yellow or amber (4-8) means you need more fluids.

Other signs of dehydration include:

• Pain when urinating (possible urinary tract infection)
• Dry mouth, lips, or eyes
• Feeling thirsty
• Dizziness
• Headaches
• Tiredness
• Difficulty concentrating

If dehydration is not treated, it can become severe.

Severe Dehydration

Severe dehydration is a medical emergency. Get immediate medical help if you or someone else experiences:

• Extreme tiredness or confusion
• No urination for eight hours
• Weak or rapid pulse
• Seizures
• Loss of consciousness

Severe dehydration can cause serious complications like infections or falls due to dizziness. In older adults, it can even be life-threatening.

How to Stay Hydrated

To prevent dehydration, drink 6-8 mugs of fluid each day. Water is best, but diluted squash and fruit juice can also help.

• If you exercise or it’s a hot day, drink extra water.
• If you or someone you care for is unwell (with a fever, vomiting, or diarrhoea), replace fluids as soon as possible.
• If vomiting, try sipping small amounts of water instead of drinking large amounts at once.
• If caring for someone, check that they have access to drinks and encourage them to drink regularly.

Using a urine colour chart can be a helpful way to monitor hydration levels.

Luke Newman, founder of For Men To Talk, says:
“Hydration is not just about quenching thirst. It helps your body function properly, keeps your mind clear, and supports your overall well-being.”

Staying hydrated is a simple but powerful way to look after your health. Make drinking water a daily habit!