By Carin Clegg, Accredited Practising Dietitian
As the winter days take hold, one thing I hear a lot from people is that they do not
drink as much water in the cooler months. Read on to learn about dehydration and tips to stay hydrated.
Dehydration is more of a health risk for the young and older people where it can cause problems like:
- Heat injury like heat cramps, heat exhaustion or heatstroke, which is more likely to occur when exercising or perspiring heavily such as in warmer weather.
- Urinary tract infections, kidney stones and even kidney failure.
- Seizures and loss of consciousness.
- Low blood volume shock, which causes a drop in blood pressure and a drop in the amount of oxygen in your body.
Did you know that if you feel thirsty you are already dehydrated? So, having a good habit of drinking fluids over the day including during the winter months is the best way to avoid dehydration and associated risks, particularly as you get older.
All types of fluids count when we are talking about staying hydrated: tea and coffee, fruit juice, cordial, soft drinks, milky drinks, and soups.
Strategies to keep hydrated over the day
- At each meal and snack serve everyone with a large cup of water.
- Drink water from a large cup or glass. For adults, a cup that holds at least 250ml is ideal. The bigger the better!
- Own 2–3 drink bottles so there is always one available at home, work, school and in the exercise bag.
- Keep your water within eyesight.
- Use an alarm to remind you to stop for a drink.
- On cold days add a touch of hot water from the kettle to take the chill off tap water.
- Make a big batch of soup and eat it for afternoon tea.
Make water more interesting
- Add some zest with citrus fruits like lemon, lime, or oranges.
- Try other fruits like berries, kiwi, pineapple, apple, or pear.
- Add herbs like mint, basil, or thyme.
- Crunch on ice cubes.
- Enjoy a hot cup of tea or coffee at each meal and between meals. Coffee is still a hydrating drink and up to 3–4 coffees a day is not considered detrimental to health.
- Try some different herbal teas, with so many different brands out these days you are sure to find a favourite or two!
- Teas you could make from your own garden include mint tea, rosemary tea or lemon verbena. Simply add boiled water over the freshly picked leaves in your mug.
- Other hot drinks include Caro or Nature’s friend, which is a chicory and barley blend, bonox – a savoury drink, or perhaps carob, hot chocolate or hot malted milk.
Trouble shooting the other end
- If you are increasing your fluid intake, do it slowly over the day, weeks, and months to allow your body to get used to retaining the extra fluids to avoid lots of toilet trips.
- If you have difficulty with leaking, seeing a physiotherapist for pelvic floor exercises is recommended.
Nothing beats a warming freshly, made cuppa, so why not make a point of it? Find a cosy quiet spot to sit, ponder your day and savour the full sensations of your desired hot beverage and have some ‘me time’.
Bright Diets
470 Pacific Highway, Wyoming, NSW 2250
0413 77 44 11 | www.brightdiets.com.au | Instagram
Carin Clegg is the Director of Bright Diets, is a Dietitian/Nutritionist and Eco–Warrior. Carin wants everyone to be clever about their eating and to feel happy, healthy and vibrant! Reach out at 0413 77 44 11, www.brightdiets.com.au or on the socials.