- Aim for at least 5 cups per day (1 cup equals 250 ml) of water PLUS the recommended number of servings of vegetables and fruits.
- Remember that fruits and vegetables can be a great source of water. Examples of fruits with water content higher than 85% are apricot, blueberry, cantaloupe, grapefruit, orange, peach, pineapple, raspberry, strawberry, and watermelon. Examples of vegetables with water content greater than 90% are broccoli, cabbage, celery, cucumber, lettuce, spinach, tomato, and zucchini.¹
- Signs of mild to moderate dehydration include dry mouth, tiredness, thirst, decreased urine output, headache, and dizziness/light-headedness.²
- Be aware that dehydration can be mistaken as hunger. If you feel like a snack between meals, have a drink of water first or eat a piece of fruit and/or some raw vegetables.
- Caffeine-free herbal tea counts the same as water.
- Caffeinated beverages, soda pop, fruit juices and sweetened sports drinks do not count (in fact they may cause you to become dehydrated).
- Adding a SMALL amount of fruit juice is a great way to enhance the flavour of your water. An even better option is to use wedges of cucumber or pieces of fruit.
- Be aware that lemon and/or lime juice can erode tooth enamel. If you use this to flavour your drink, make sure that you do not let it linger in your mouth too long (drink versus swish).
- Do not get fooled into buying expensive water that claims to balance your pH or do anything else. Water is for hydration and nothing else. Humans are meant to get our minerals and balance our pH with fruits and vegetables and exercise NOT water.
- The quality and value of water is determined by what is NOT in it (contaminants, fluoride, chlorine, pesticides, etc.) not by what is in it. Get a good filtering system in your home that removes pollutants.
- Please filter your own water at home and at work. Please do not buy water in plastic bottles. Toxins from the plastic often leach into the water and the plastic water bottles cause pollution during manufacturing. Many get thrown into landfills or end up polluting our oceans and our earth.
¹ Cooperative Extension Service, University of Kentucky College of Agriculture, ENRI-129, December 1997.
² Mayo Clinic Health Information, http://www.mayoclinic.com/health/dehydration/DS00561/DSECTION=symptoms