Food for Thought Blog

Staying Hydrated Can Help Keep Us Healthy

September 1st, 2021Awareness, Food

Our bodies are made up of almost 70% water. It’s no surprise that drinking enough fluids is important to help our body function properly! Staying hydrated can be difficult, especially in the summer, but check out these easy tips to make sure you are always quenched and learn more about why staying hydrated is important.

Why is water important?

  • Keeps our body at the right temperature
  • Flushes out toxins and waste
  • Maintains blood pressure
  • Helps transport certain nutrients throughout the body
  • Provides protection and cushioning to organs and joints

Signs of Dehydration

  • Thirst
  • Dry lips and dry mouth
  • Flushed skin
  • Headache
  • Tiredness
  • Dizziness, lightheadedness, and fainting
  • Dark yellow, strong smelling urine
  • Low blood pressure and increased heart rate

How much water do I need?

The amount of water you need depends on age, gender, temperature, and physical activity. However, in general most adults need approximately 9-12 cups of water a day, though this number can vary by person.

The most important thing is to make sure you are drinking enough fluids to prevent dehydration.

You can check if you are drinking enough water by making sure your urine is light yellow or clear. Also, if you are feeling thirsty or your mouth is dry, this is a sign your body needs more fluids.

Four Tips to Stay Hydrated

Tip #1 – Make Water Your First Choice

Water should always be your first choice as it limits calories from added sugars, unlike soda or energy drinks. However, this does not mean you only need to consume plain old boring water. Instead, try adding cucumber slices, herbs, sliced citrus fruits or even apples slices and cinnamon sticks, to make flavored water.

Tip #2 – Incorporate Other Fluids as Needed

Water is the ideal choice when it comes to staying hydrated, however, there are many other liquids that can contribute to your daily fluids needs. Milk, dairy free beverages, coffee, tea, juice and even soup all provide fluids that can help to keep you hydrated.

Tip #3 – Keep Water on Hand

Keeping water accessible is one of the easiest ways to increase your water intake and stay hydrated. Try keeping a reusable water bottle on hand so you can reach for it as needed throughout the day.

Tip #4 – Space it Out

Consuming 9-12 cups of water a day may seem like a challenge, but it may be easier than you think. A simple way to reach your hydration needs for the day is to break it up. Try setting a goal to enjoy a glass of water with meals and snacks to help you reach your fluid goal more easily.

Looking for more nutrition tips and tricks? Check out the for exciting blog posts and recipes.

Water Distribution a Priority at The Food Bank

As we’ve shared throughout this post, water plays a critical role in our health and wellness. As part of our food procurement plan, we purchase water and distribute it to the Community Food Assistance Network, helping to ensure Waterloo Region residents have access to this vital resource.

  • Water bottles are distributed at community meal programs that provide the community with nutritious meals for lunch and dinner seven days a week.
  • Outreach workers distribute water through their outreach work to those experiencing homelessness and precarious housing.
  • Water is distributed at emergency food hamper programs during the summer heat to support those picking up hampers.

Last year, The Food Bank distributed 286,974 pounds of water. That is the equivalent to 8,239 cases and approximately 197,736 bottles of water.