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Tips for Adequate Hydration – By Michelle North, Registered Dietitian

Fluid is essential to the body. Some of the functions we require fluid for include blood pressure control, transportation of vitamins and minerals, protection and cushioning of joints and organs, control of body temperature, and prevention of dehydration and heat stroke.


The risk of dehydration increases in the summer months. Dehydration occurs when you lose more fluid than you are intaking. Symptoms may include thirst, dry lips and mouth, headache, dizziness, dark yellow urine, and increased heart rate.


Tips for adequate hydration:

1.  Drink 1 cup of water when you wake up, and 1 cup of water before bed.

2. Drink before you are thirsty. Always drink water before you go out in the sun or are physically active.

3. Drink alcohol in moderation, as alcohol has a diuretic effect and can increase risk of dehydration.

4. Add sliced fruit, such as lemon, lime, or orange slices to your water for some flavour.

5. Carry a bottle of water with you throughout the day to sip on.

General fluid guidelines for preventing dehydration. However, please note that your needs will increase with physical activity.

  • Women:
  • 14 – 18 years old should aim for 7 cups of fluid/day
  • 19 years and older should aim for 9 cups of fluid/day
  • Men:
  • 14-18 years old should aim for 10.5 cups of fluid/day
  • 19 years and older should aim for 12 cups of fluid/day


If you want to include some infused water recipes- TRY THESE 

For more information on your individual hydration needs, CLICK HERE to book an appointment with our Registered Dietitian, Michelle North.

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