Are you sure you drink enough?

About Dehydration

Dehydration happens when water loss is not compensated by water intake. It could happen because you do not drink enough to meet the daily requirements of 1.5 l and/or when you experience excessive fluid loss, due to intense physical activity, a very hot climate or illness involving fever or diarrhoea.

Dehydration is a common problem. In particular, surveys conducted in some European countries show that children do not drink enough water, especially at school, as they depend on caregivers for access to fluids. (UK, Germany and Italy) (1)

Based on clinical trials on adults, scientists have identified that dehydration has an impact on physical (2) and mental performance (3).

Consequences of mild dehydration (a loss of 1-2% of body weight) include thirst, tiredness, headaches and a decrease in alertness, concentration and memory as well as loss of endurance and sport skills.

Sources:
(1) Fadda et al. Washington, DC. November 2008
(2) Shirreffs (2005). Nutr Reviews 63: S14-S21
(3) Ritz and berrut (2005). Reviews 63: S6-S13

Stay Hydrated!

Dehydration can be avoided by drinking the recommended daily amount of water.

When we feel thirsty, dehydration has already set into a certain degree. So, everyone should drink regularly throughout the day, before they even feel thirsty.

We should always keep in mind that infants have special water requirements. Why?

Because their bodies contain relatively more water than adults’ bodies
Because they have a higher skin surface/body volume ratio
Because they excrete a more diluted urine due to their immature kidneys.
Because it’s also more difficult for them to communicate their thirst.

Elderly people, too, should be especially aware of the importance of drinking enough water mainly because the sensation of thirst diminishes with age, and their renal abilities decrease as well.

Tips to prevent dehydration:

Don’t wait until you are thirsty to drink, you’re already dehydrated! A good habit is to sip water all along the day
Keep in mind that some people depend on others to drink: babies, sick people and the elderly.

Other tips for hydration:
Infants Infants:
they need a lot of water, in part because their bodies are made up of 75% water! Most of their liquid intake comes from the milk they drink (about 800 ml a day) but it is a good idea to give them a bottle with just plain water in it, especially when the weather is hot. Consult your doctor if the baby has diarrhoea or a high fever; in these cases, infants can become dehydrated very quickly. Never leave a child in very hot places (in the sun, in a car, etc.)  -  Children Children:
they need almost as much water as adults, but they often don’t drink enough at school. It’s a good idea to make it a habit to drink water in the morning with breakfast, at the morning break, at lunch, during exercise, when they come home from school, when preparing homework, during dinner and while reading a story. Sugar-sweetened beverages should be an occasional treat; water should be the preferred drink all day long.  -  Adults Adults:
people often don’t drink enough water simply because they forget to. At work, remember to keep a bottle of work on your desk and drink regularly throughout the day, before you feel thirsty.  -  Pregnant or breast-feeding women Pregnant or breast-feeding women:
in both of these cases, women need more water than usual. The water needs of a pregnant woman are inceased to maintain her increased blood volume and to provide the amniotic fluid in which the foetus swims. A breast-feeding mother produces around 700 ml of milk a day! It is particularly important that they drink water regularly throughout the day.  -  Elderly people Elderly people:
elderly people who still care for themselves should make sure they drink enough. If someone else cares for an elderly person it is important that they remember to have the person drink small amounts of water every hour, and they should be attentive to dehydration, which is a risk in case of fever, diarrhoea or particularly warm weather.  -  Men and women exercising Men and women exercising:
you should remember to hydrate before, during and after exercise. For example, if you are jogging for one hour, you are losing an average of 1 liter of water (sweating), that you need to compensate by drinking water regularly.