How to increase fluid intake 

Water is essential for keeping us healthy. Over half of our body weight is made up of water, but we do lose it through natural bodily processes like sweating and going to the toilet. It’s therefore important to keep our fluid levels topped up to maintain balance, but how much should we really be drinking, and how can we increase our fluid intake? 

Why should I increase my fluid intake? 

We know that we need to be drinking more water, but the reasons why it’s so important for us may stretch further than you think. We need fluids to allow essential processes in the body to take place. These include the carrying of nutrients, glucose and oxygen to cells via our bloodstream, aiding the kidneys in getting rid of waste and keeping our skin healthy. 

Fluid is also important to keep our joints and eyes lubricated, prevent muscle fatigue and support digestion. It also regulates our body temperature, helping to cool us down. All in all, staying hydrated is vital to maintain physical – and mental – health. 

What happens when you don't drink enough water?

When we don’t keep up with the amount of fluids that our bodies need, some functions can become compromised. There are a number of side effects of not drinking enough water, including: 

• decreased energy (feeling fatigued or lethargic)
• difficulties concentrating or retaining information (brain fog)
• digestive problems (such as constipation) 
• changes in mood (you may feel more irritable, depressed or confused)
• headaches 

Dehydration occurs when your body loses more fluids than you can replace. Mild dehydration can show up in some of the ways mentioned above, but it can be very serious, leading to other problems such as heat stroke, urinary tract infections (UTIs), hypertension (high blood pressure) and kidney stones. Severe hydration can also lead to dizziness and cause you to collapse, so it's vital to keep on top of fluids. 

How do I know if I’m dehydrated? 

You can tell if you are well hydrated or not by the colour of your urine. Very pale or clear, odourless wee indicates you are probably well hydrated, whilst darker yellow or brown-coloured urine with a stronger odour suggests you need to up your fluids quickly.

Other signs and symptoms of dehydration to look out for include:

• pain when urinating 
• dry mouth, lips or eyes 
• feeling thirsty 
• headaches 
• struggling to concentrate 

Signs of dehydration in older adults

Dietitian and specialist in working with older adults, Fiona Brannigan, shares some common signs of dehydration in older people that are important to look out for:

“In older adults, the colour of urine should not be used as the only indicator of dehydration as the colour of urine can be affected by medications and changes within the body as it ages. Other signs to look out for are recurrent urinary tract infections, falls, dizziness, headaches, confusion, tiredness and constipation.”

Who is more at risk of dehydration? 

Some people are more at risk of dehydration than others. In particular:

• babies and toddlers
• older adults
• people who take some types of medicines (e.g. those that cause people to go to the toilet more often)
• people who have vomiting or diarrhoea 
• people who work or exercise outdoors (especially in hot weather)

What counts as fluid intake? 

Water is the most important fluid (and therefore what we should be reaching for most of the time), however, ‘fluids’ also include things like tea and coffee, juices, soft drinks, smoothies and milk. Keep in mind though that some of these beverages can contain caffeine and high levels of sugar. For diabetics, drinks should have no added sugar and fruit juice should be limited to no more than 150ml with food, notes Fiona Brannigan. Alcohol is a diuretic, which means it increases the frequency of needing to go to the toilet and therefore acts as a dehydrator. Follow recommended intakes to ensure you’re consuming alcohol sensibly and in moderation. 

Deciding what to drink will also come down to other factors, such as the amount of exercise you do and the weather. For example, if it is a warm day, you’re likely to need more fluids than usual. Similarly, if you are doing a higher-intensity activity where you’re going to be sweating more, you may consider having a sports drink containing carbohydrates.

6 ways to drink more water 

In order to stay hydrated, it’s important to drink before you feel thirsty. This means making sure you’re always keeping your fluids topped up. Thirst is our body’s way of telling us that we’re already likely dehydrated. This can usually be rectified quickly by having a drink and ensuring we maintain fluid levels. But what are some of the best ways to consume more water? 

1. Add fruit to your water

Some people struggle to drink water because they simply don’t like its taste. To combat this, you can flavour your water by adding fruit such as lemon or lime slices. This will make it a little more palatable and mean you’re more likely to drink it. This can also offer a great alternative to fruit juices, squashes and cordials which can contain added sugars. 

2. Cultivate healthy habits by following routine 

To get into the habit of drinking more water, try to build it into your routine by creating associations. Fiona Berry, a registered nutritional therapist, advises aiming for “two 750ml water bottles in the morning and one in the afternoon. Aim for fewer fluids later in the evening so you don’t disrupt sleep.”

3. Have a drink with every meal and snack 

Following on from the previous tip, having a glass of water with every snack and meal is a surefire way to keep hydrated throughout the day. 

4. Get water through foods

Around a fifth of our daily fluid intake comes from the foods we eat. Therefore, particularly for those struggling to up their intake, it can be useful to consider the foods you consume. “Soups, sauces, gravy, jelly, ice cream and watermelon can all count,” says Fiona Brannigan.

5. Get a water bottle(that you actually like!)

Reusable water bottles are not only better for the environment, but mean you can carry water with you on the go. You can take it with you when you’re working, out and about and have it next you you when relaxing at home. Having a water bottle close to you will make it more likely that you’ll reach for water more often. What’s more, investing in a bottle that you love – perhaps it’s the colour or an eye-catching design – means you’ll be more likely to want to drink from it throughout the day.

6.Set reminders

An easy way to hold yourself accountable and make sure you don’t forget to drink water is to set reminders on your phone. 

Remember, hydration is a continuous process that requires daily attention, so make it a priority for yourself and your loved ones.

- Fiona Berry, BSc mBANT, CNHC

How to ensure babies and children get enough fluids

Breast and/or infant formula milk will be the main source of hydration for a child’s first year of life. Sterile water should then be introduced when weaning (at around 6 months) to start to build healthy habits. Babies and toddlers can’t recognise they are dehydrated in the same way adults can, so offering them plenty to drink throughout the day is the best way to keep them hydrated. 

Other tips that can be useful when it comes to encouraging children to drink more are:

• Getting them to pick out their bottles/cups. “Make water fun by using colourful cups or straws,” Fiona Berry comments.
• Freeze ice cubes in different shapes for interest (you can also freeze berries for added flavour).
• Be a good role model and see your child observing you drinking water.

How to increase fluid intake in older people

“Older adults may drink less for a variety of reasons,” Fiona Brannigan says. “As the body ages, the sensation of thirst decreases – therefore the drive to actively seek fluids is reduced. Those with mobility difficulties, taking water tablets or incontinence or may actively restrict fluid intake to minimise the need to go to the toilet or change continence products. Some people may also struggle to prepare drinks and carry them.

“It is always best to ask why someone is struggling to drink adequately and look at the equipment that may help. Nursing staff, dietitians, occupational therapists and physiotherapists would also be able to advise.” 

How to stay hydrated with vomiting and diarrhoea 

Fluid can also be lost through vomiting and diarrhoea. If you are unwell, you need to replace the minerals your body has lost.

“When experiencing vomiting or diarrhea, the body loses fluids rapidly, making it crucial to replenish lost fluids,” Fiona Berry says. “Sip small amounts of water frequently and consider oral rehydration solutions (ORS) that contain electrolytes to help restore balance. Clear broths and diluted juices can also be helpful.”

Good hydration is essential for supporting our body's processes. Be sure to follow these tips to keep hydration levels topped up and maintain overall health and well-being.

If you're struggling to drink sufficient fluids and would like tailored advice and support, don't hesitate to reach out to a nutritional professional.