Grace’s Nutrition Guide: The Importance of Hydration

After a long winter, we’ve finally made it to summer (almost!). As we enter the warmer months, water and hydration becomes a higher priority. Water is essential for life and plays a role in nearly every function of the body. Proper hydration supports energy levels, concentration, digestion, circulation, temperature regulation, joint lubrication, and physical performance. Even mild dehydration can affect how you feel and function throughout the day.

Hydration needs are not “one size fits all.” The amount of fluid you need depends on many factors including age, body size, activity level, climate, health conditions, medications, and individual sweat losses. As a dietitian, I can work with you to calculate your fluid needs based on the above factors.

Your body is made up of approximately 50-70% water, depending on factors like age, gender, and muscle mass. Fluids are consistently lost through: breathing, sweating, urination, and bowel movements. These losses must be replaced daily to maintain balance. Rather than drinking large amounts at once, sip fluids

consistently throughout the day.

• Signs of mild dehydration include: thirst, dry mouth, fatigue or low energy, headaches, dizziness, dark yellow urine, reduced concentration.

• Signs you may be well hydrated: pale yellow urine, stable energy levels, regulated thirst.

When talking about hydration, we can’t forget about electrolytes. Electrolytes are minerals such as sodium, potassium, magnesium, and calcium that help regulate fluid balance, muscle function, and nerve signaling in the body. While water is essential for hydration, electrolytes help the body absorb and retain fluids effectively, especially when fluid losses are increased. Adding electrolytes to water may be beneficial during prolonged periods of exercise, intense sweating, hot weather, illness involving vomiting or diarrhea, or for individuals with increased hydration needs. Choosing the right electrolyte balance depends on a person’s activity level, health status, and overall nutrition needs. As a dietitian, I can work with you to determine if electrolyte powders would be beneficial for your overall health.

Hydration not only comes from water, but we can also get water intake through our food sources, such as, fruit, vegetables, and dairy products. If you get bored of drinking plain water, you can try herbal teas (hot or chilled), sparkling water, cow’s milk or fortified plant-based beverages, and adding natural flavourings (cucumbers, lemon, lime, strawberries, etc) to a water pitcher. If you are interested in learning more about your individual hydration needs, book in with me to chat!

Wishing you a happy and healthy month ahead,

Grace Anderson, RD, BSc AHN, BBA | Registered Dietitian