Nutrition and Hydration Week

Nutrition and Hydration
14 June 2021

Staying properly hydrated is essential for your overall health, along with the intake of a healthy and balanced diet, exercising regularly, and getting enough sleep. Water is one of the most important components of human body. Up to 60% of the human body is made up of water. Your body needs a certain intake of water to stay healthy. Water plays an important role in maintaining all body functions, by regulating body temperature, transporting nutrients and oxygen to all cells, carrying waste products away from blood and body, and keeping organs functioning properly.


Now that the weather is hot and we are performing daily activities as usual, we might feel the physical demand for hydration, but the importance of hydration applies all year round.


Signs of dehydration 

We all lose some body water throughout the day in form of sweat, tears and by going to the bathroom. Water also evaporates from skin and leaves the body as vapour when we breathe. We usually replace this body fluid and the salts it contains through our regular diet. Sometimes, we lose large amounts of water and salts. This can happen when one has fever, diarrhea, vomiting, or through sweating when we exercise for an extended period of time. A simple way to determine if you need to drink more water is to check the colour of your urine. The darker your urine is, the more water you need to drink. If your urine is light or has no color, then you are well hydrated.


Signs of dehydration include

  • Fatigue
  • Dry mouth, cracked lips
  • Headache
  • Dizziness
  • Few or no tears when crying
  • Eyes that look sunken
  • Urinating less or fewer wet diapers than usual (for babies)


Low energy levels, feeling very weak or numb


The goal in treating dehydration is to replace fluids and restore body fluids to normal levels. Kids who are mildly dehydrated from lots of activity will probably be thirsty and should drink water.  Plain water is the best option. They should rest in a cool, shaded spot until the lost fluid has been replaced. If dehydration is caused by an illness, hydration may include beverages that include electrolytes to replenish lost fluids.


Tips to stay hydrated and well nourished 

Hydration and nutrition are essential for a healthy life. Water is not just the only option to stay well hydrated but there are foods we can incorporate in our diets to stay hydrated and well nourished. Following are some hydration tips and foods that cater to a healthy life. 


Infuse Water

Infuse water with fruits, vegetables and herbs. Play around with different combinations so it never gets boring.

  • Infused Water Flavor Combinations
  • Strawberry + Lemon + Basil
  • Orange + Ginger
  • Watermelon + Mint
  • Citrus + Cucumber + Mint
  • Strawberry + Cucumber
  • Lemon + Lime + Mint
  • Strawberry + Kiwi + Lime
  • Pineapple + Mango
  • Lemon + Cucumber
  • Cantaloupe + Honeydew Melon + Watermelon


Nourishing Foods

Following foods are best when incorporated in daily routine with balance. 


Lean meat - beef, lamb, poultry – chicken, duck, turkey, fish, prawns, crab, lobster, eggs, mushrooms, chickpeas


Milk, yogurt, cheese and other dairy products, Calcium-Fortified beverages such as almond and soya milk


Red meat, seafood, beans, dried fruit such as raisins and apricots, green leafy vegetables


Wholegrain breakfast cereals, wholegrain bread and pastas, vegetables such as broccoli, carrots and sweetcorn, fruits such as berries, pears, melon and oranges, peas, beans and pulses, nuts and seeds, potatoes with skin

Vitamin A

Eggs, milk, carrots, sweet potatoes

Vitamin C

Oranges, strawberries, tomato, kiwi, broccoli, green and red bell peppers

Vitamin E

Avocados, nuts, seeds, wholegrain foods, spinach and other leafy greens


Bananas, nuts, fish, peanuts


Spinach, black beans, peas and almonds