Hydration Made Simple: Tips from a Dietitian

You’ve probably heard the advice, “drink 8 glasses of water a day,” but is that really what your body needs? Our registered dietitian, Evita, helps individuals find out what best fits their needs for hydration. The good news? It’s more flexible than you think, and it doesn’t have to feel like a chore. Here’s how to make everyday hydration simple and doable. 

Your Fluid Needs Are Personal 

There’s no one-size-fits-all number when it comes to how much water you should drink. Factors like your age, body size, types of medications you take, health conditions, how active you are and different life stages such as pregnancy or breastfeeding all impact how much water you need to drink. For example, if you’re eating more fiber-rich or salty foods, spending time in hot weather, or being more active, your body is naturally going to ask for more fluids! 

So How Much Do You Actually Need? 

For most adults, somewhere between 2 to 3 litres of liquids per day is the recommended amount. If you’re more active than usual, breastfeeding, or dealing with hot weather, your body will likely need more! 

A healthy habit you can maintain is by bringing a reusable water bottle with you wherever you go! Most bottles hold anywhere between 500ml to 2 litres of fluids so you can track how much you drink throughout the day. The key is to drink steadily, little by little, rather than trying to catch up all at once, especially before going to bed. 

It’s Not Just About Plain Water 

Water may be your go to choice for hydrating, but did you know that drinks like tea, milk, smoothies, as well as foods like soup, fruit, and vegetables (think cucumbers, watermelon, and oranges) all count towards your daily fluid intake? About 20% of your daily fluids come from food, so staying hydrated doesn’t mean you need to drink water all day long, it all adds up! 

Although nice as occasional treats, drinks such as alcohol and high-sugar options like pop or energy drinks should be consumed sparingly. If plain water isn’t doing it for you, try adding some fresh fruit or vegetable slices like lemon, cucumber, or berries for a splash of flavour. Looking to keep track of your fluid intake long-term? Try downloading a hydration app to see your progress. 

Don’t Wait Until You’re Thirsty 

Feeling thirsty? That might be your body’s way of telling you it’s already running a bit low on fluids. This often happens in older adults and children, who may not feel thirst as quickly.

Other signs to watch for are:  

• Darker-coloured urine with a strong smell
• Headache
• Fatigue
• Muscle cramps
• Constipation
• Dry mouth 

Try to sip fluids regularly throughout the day. A little consistency goes a long way in keeping you hydrated. 

When You Need a Little Extra 

When you sweat, whether from exercise or the hot weather, your body loses not only water but also minerals called electrolytes. In these cases, your body may need a little extra help. Try having a small glass of a low-sugar sports drink, a banana, yogurt, smoothie with fruit, or salty snack like crackers and pretzels. For everyday movement or shorter workouts, plain water is usually all you need to stay hydrated. 

Final Tips to Stay Refreshed 

You don’t need to follow strict rules to stay hydrated; just a few small habits can make a big difference.  

Add these as part of your daily routine: 

• Keep a reusable water bottle with you
• Drink a glass of water with meals
• Eat water-rich foods like fruit, soup, or yogurt
• Sip fluids throughout the day instead of all at once 

If you’re not sure how much water is right for you, or if you’re managing a health condition, don’t hesitate to reach out and talk to your primary care provider or ask to be referred to a registered dietitian. They’re here to help you find a plan that works for your body and your life.