Healthy Living: Staying hydrated


Leia Flure, registered and licensed dietitian joins us for Healthy Living. 

How much water do you really need per day? We’ve all heard the 8 glasses per day “rule” – is it true? General estimate, came about because 8×8 is easy to remember.


1. Everyone is different! How much fluid you need depends on a lot of things, including physical activity, if you’re sick, it’s hot out, etc.


2. It’s important to get enough fluids because dehydration can cause fatigue, constipation, headaches, and you may even eat more because many of us confuse hunger and thirst. So how can you tell if you need more fluid? Thirst not the best indicator because once you’re thirsty you’re already somewhat dehydrated.


3. For a generally healthy person, the best way to know is to look in the toilet bowl! Monitor your urine. Display glasses with different shades of yellow – where is the point where you should probably get some hydration? Urine should be clear to a pale yellow/straw color.

4. So how do you stay hydrated? It doesn’t have to mean chugging water constantly. Any food with moisture counts toward your fluid needs (SHOW GRAPHIC 1). Display: yogurt, fruits and vegetables, oatmeal, popsicles, etc. Beverages like soda, tea, coffee.



High-Moisture Foods

· Fruits and vegetables

· Yogurt

· Oatmeal

· Soup

· Frozen fruit bars

· Beverages (water, soda, tea, coffee, etc.)


5. As far as drinking actual water… (SHOW GRAPHIC 2) Some people find it helpful to carry a bottle of water and sip on it throughout the day. If you don’t like plain water, use a packet of low calorie drink mix, infuse water with fruit, cucumber slices, etc. (2-4 cups of produce per gallon)


Top Tips for Staying Hydrated

· Eat plenty of high-moisture foods

· Monitor your urine

· Carry a bottle of water and sip throughout the day

· Try packets of low-calorie drink mixes

· “Infuse” water with fruit, cucumber slices