Ten Tips for Increasing Your Fluid Intake

  1. Have a glass of water when arising in the morning.
  2. Drink constantly throughout the day, rather than several ‘big gulps’ at once—this meets your body’s needs and may prevent the problem of frequent urination.
  3. If you have problems with constipation, it may be due to not drinking enough water—our bodies need water to balance the fiber intake that comes from fruits, vegetables, and grains.
  4. Fluids are more easily absorbed from the body when they are somewhat cooler, about 4 – 15 degrees celsius. Keep a one- or two-quart bottle of water in your refrigerator, and make sure you drink and refill it daily.
  5. When you pass a drinking fountain, stop for a refreshing drink.
  6. Use the colour of your urine as a guide for how well you are hydrated. If you urinate regularly and your urine is light yellow, you are drinking enough. If it is dark yellow, increase your fluid intake.
  7. Carry a water bottle with you and drink regularly between meals.
  8. Allergy sufferers and persons taking any medication should try to attain the fluid goals outlined above. Our kidneys and liver need extra water to process medicines.
  9. When exercising, drink one to two cups of fluid 30 minutes before and half to one-cup fluid every 15 minutes of exercise.
  10. Drink before you get thirsty. Thirst is actually a sign that your body is already dehydrated. Keep drinking regularly throughout the day even after your thirst is quenched.

Make water part of your daily routine for good health!