Staying hydrated is an essential part of good health but as mums, we often find ourselves so busy that we fail to meet our daily hydration needs. How do we change this though? It may seem impossible but there are some tips and tricks that can help you meet your hydration goals and maybe even make this "chore" a fun! In this article, we will talk about the important role water plays in the body, some tips and tricks to help you consistently meet your fluid goals as well as answering some important questions you may have about hydration as a parent.
Often we fail to meet our hydration goals because we are always thinking of something that needs to be done. I find myself regularly so absorbed in tasks that both running a business and caring for my kids involve that I forget about the importance of staying hydrated. We know that we likely aren't drinking enough water but water has little flavour and, to be honest, it is boring so drinking water often feels like a chore. As soon as we have a coffee, juice or favourite drink in front of us, drinking becomes easy and we can consume a litre of orange juice in a matter of minutes! I know because I have been there and I have dealt with the consequences of consistent dehydration and overconsuming soft drinks ($700 dentist bills when you only work part-time are not fun).
When I was in my teens and twenties, I barely drank any water at all. Most of my fluid intake came from soft drinks and juice. I knew that this was not a good thing but good luck telling a fifteen-year-old not to drink so much soft drink! Juice and soft drinks are not bad but when they become the only fluids we consume it becomes a problem. Not only did consuming this amount of refined sugar on a daily basis result in some pretty serious dental issues (hello root canal) but it also resulted in me not being properly hydrated. One thing that often isn't talked about is the painful leg cramps that can occur with poor hydration habits. Dehydration leg cramps may happen due to excessive sweating or inadequate fluid intake. These cramps can be quite painful and often occur when we are resting in bed, making sleeping difficult. (Disclaimer: dehydration is only one cause of leg cramping. If you have persistent leg cramps, please speak to your doctor) Our bodies require adequate fluids to allow our muscles to relax but when we don't give our bodies enough fluids, we cause the muscles to contract in a sharp, painful manner. If you suffer from these painful cramps in your legs or even feet, take a look at your hydration habits.
Proper hydration is a crucial aspect of maintaining good health and wellness, yet it's often overlooked in the hustle and bustle of daily life, especially for us as busy mums. Proper hydration can aid in; body temperature regulation, digestion, weight management, headaches, energy levels cognitive function and more. In this article, we’ll discuss what hydration means, the role of fluids in the body, daily fluid requirements, and practical tips to help you stay hydrated. We’ll also answer common questions like "Does coffee count towards hydration goals?" and "What is hyperhydration?"
Disclaimer: in this article, I will discuss specific numbers. All of these recommendations will be based on the recommendations of the Deutsche Gesellschaft Für Ernährung (German Nutrition Council). These numbers are simply a baseline and may not reflect your specific needs. Please watch for any signs that you may need to adjust these values for your specific needs and speak to your doctor or a medical professional for questions in regards to your specific needs.
What is Hydration?
Hydration refers to the process of providing your body with the fluids it needs to function properly. Every cell, tissue, and organ in your body requires water to work efficiently. Proper hydration supports numerous bodily functions, including temperature regulation, nutrient transport, and waste removal. When we live in a constant state of dehydration (this is unfortunately very common), we limit our body's ability to perform these functions.
The Role of Fluids in the Body
Fluids play several vital roles in the body:
Regulating Body Temperature: Sweat production during exercise or in hot environments helps cool the body. Hot, humid weather as well as strenuous work or exercise increases the body's demand for fluids.
Transporting Nutrients and Oxygen: Blood, which is mostly water, transports essential nutrients and oxygen to cells.
Removing Waste: Fluids help flush waste products from the body through urine, sweat and bowel movements.
Lubricating Joints: Water helps keep joints flexible and reduces friction.
Maintaining Skin Health: Hydration is key to maintaining skin elasticity and health.
How Much Water Do You Need to Drink Each Day?
The human body requires about 2.5L (85 oz) of fluids about 1.5L (50oz) of which should come in the form of water (and other hydrating liquids). The "missing" litre is obtained through the fluids contained in the food we consume as well as produced by the body during the digestive process). The amount of water your body needs can vary depending on factors such as age, gender, activity level, and climate (as well as pregnancy and breastfeeding status). However, the DGE (Deutsche Gesellschaft für Ernährung/German Nutrition Council) recommend drinking 30-40mL per kilogram body weight. For instance, if you weigh 75 kg, you should aim for 2.25-3L of water daily (through both food and drink).
What Counts Towards Your Daily Fluid Intake?
The DGE recommends that water be our primary thirst-quencher as it is calorie- and sugar-free and easily accessible to the majority of the world's population. However, water isn’t the only source of hydration. Here are some other beverages and foods that contribute to your daily fluid intake:
Herbal Teas: Naturally caffeine-free and hydrating. There are a large variety of herbal teas available that are budget-friendly and delicious. Some of my favourites are; chamomile, peppermint and Turkish apple. Some teas are also believed to have health-promoting qualities (chamomile for sleep, peppermint for nausea)
Fruit Juices: Although they contain sugar, they can contribute to hydration. The DGE (Deutsche Gesellschaft für Ernaährung/German Nutrition Council) recommend diluting juices with water to reduce the sugar intake (2 parts water to one part juice).
Coffee: Though caffeine does have a diuretic effect on the body (meaning it increases fluid produced in the body), it does not dehydrate you as it was believed to do for many years due to its high water content. Be mindful of your caffeine intake; 400mg of caffeine is generally considered safe for the average person (1 250mL cup of brewed coffee contains between 70-140mg caffeine) so 3-4 cups of coffee is safe for the average person (though some people may be more sensitive to caffeine so do what works best for you).
Fruits and Vegetables: Foods like cucumbers, watermelons, oranges, and strawberries have high water content and can be used as part of your hydration goals (bonus: these foods are also high in fibre which aids in digestive regulation)
Common Hydration Questions
Does Coffee Count Towards Hydration Goals? Yes, coffee does count towards your daily fluid intake. While it’s true that caffeine has a mild diuretic effect, the amount of fluid in a cup of coffee more than compensates for this. Be mindful though of excessive caffeine intake which can affect sleep quality, and cause heart palpitations and feelings of anxiety.
Signs of Dehydration Dehydration occurs when your body loses more fluids than it takes in. Signs of dehydration include:
Thirst
Dark yellow urine
Dry mouth and lips
Fatigue
Dizziness or lightheadedness
Decreased urine output
What is Overhydration? Overhydration occurs when the amount of water in the body becomes too much for the kidneys to eliminate, leading to a dangerous electrolyte imbalance. This leads to Hyperhydration, or water intoxication, which occurs when you drink too much water in a short period. This can dilute the sodium levels in your blood, leading to a dangerous condition called hyponatremia. Symptoms of hyperhydration include nausea, headache, confusion, and in severe cases, seizures. This level of hydration is most common in endurance athletes or people with liver or kidney disease.
Practical Tips to Improve Hydration
Here are some easy-to-apply tips to help busy mums stay hydrated throughout the day:
1. Carry a Water Bottle Keep a reusable water bottle with you at all times. This makes it easier to take sips throughout the day, whether you're at home, running errands, or at work.
2. Set Hydration Goals Set specific hydration goals and track your water intake using apps or a journal. This can help you stay accountable and ensure you’re meeting your daily requirements.
3. Flavor Your Water If plain water isn’t appealing, try adding slices of fruit, vegetables, or herbs to enhance the flavour. Popular options include lemon, cucumber, mint, and berries.
4. Eat Water-Rich Foods Incorporate more water-rich foods into your diet. Salads with cucumbers and tomatoes, fruits like watermelon and oranges, and broths or soups can significantly boost your hydration levels.
5. Drink a Glass of Water Before Meals Make it a habit to drink a glass of water before each meal. This not only helps with hydration but can also aid in digestion and prevent overeating.
6. Set Reminders Use your phone or a hydration app to set reminders to drink water at regular intervals throughout the day. Plant Nanny is one I have used as well as the Samsung Health App.
7. Limit sugary and Alcoholic Beverages Reduce your intake of alcohol and sugary sodas, which are high in calories and may contribute to dehydration. If you do consume these beverages, balance them with additional water.
Check out the video here for inspiration on home-made infused water
or you can find the written recipes here
Are there specific hydration needs for different stages of motherhood (pregnancy, postpartum, breastfeeding)?
During the first and second trimester, the fluid requirements remain the same as before (approx 1.5L a day) but during the final stage of pregnancy, the fluid requirements increase by approximately 300mL a day. During the postpartum and breastfeeding phase, the total fluid needs increase from 2.7L to 3.1L per day (200mL from fluids, 100mL from food).
How much water should I drink while breastfeeding?
A fluid intake of 1,7L per day during the breast-feeding phase is recommended. Keeping a glass of water beside you at each feeding session will help you to reach this goal easily.
Does drinking more water help with milk production?
Drinking more than recommended has no impact on the amount of breast milk the body produces. however, drinking significantly less may impact the amount of breast milk produced. The general recommendations for the type of fluids remain the same as before (water, unsweetened fruit- and herbal teas as well as diluted juices). Alcohol is not safe to consume during the breastfeeding phase as it is not fully understood the impact of alcohol on infants.
What should I do if my child refuses to drink water?
This is a struggle I know all too well. Water is boring to children but doing our best to make it fun can help our kids to drink more. Some examples can include
having 2-3 "fun" cups/glasses/drink bottles. Rotating them regularly can help keep drinking water more exciting.
having a few different fun straws available
flavoured water (homemade or purchased, be mindful of sugar content with purchased)
Use a spray bottle (let your kid squirt the water in their mouth)
suck on different ice cubes (can be made from frozen fruit, juice or flavoured water) or put these ice cubes in their drink bottle/cup
How can I tell if my child is dehydrated?
Depending on the age of the child, the symptoms are very similar to those of adults. Common signs of dehydration include
Dark, strong-smelling urine
Headaches, dizziness and light-headedness
Dry lips, tongue, mouth and throat
Fewer wet nappies than usual or (older children) fewer trips to the bathroom
If your child is showing signs of severe dehydration (extreme thirst, weakness and lethargy, sunken eyes or rapid breathing or heart rate), please seek medical attention. Severe dehydration can be very dangerous in children and infants.
What foods can help improve my hydration?
Any foods high in water content can help you reach your hydration goals, especially when it's hot outside. Some examples of foods that help with hydration are
cucumber
iceberg lettuce
celery
radishes
cauliflower
tomatoes
capsicum (bell peppers)
strawberries
watermelon
try serving these up on a plate with something fun to dip to help encourage you and your kids to eat more of these hydrating foods
How can I make sure I’m drinking enough water if I’m always on the go?
Being busy can make it hard to remember to drink but I find building in a routine with hydration in mind can be very helpful. Drinking water when you first wake up and with each meal will help you to get through about half your water needs for the day without having to think much about it. Get a water bottle that fits easily into your handbag or in the cupholder of your car. Consider convenience; if you work at home, keep a water bottle where you see it or walk past it regularly. If you are in and out of the car/house a lot, consider a bottle with a straw as this can make it easier (and safer) to drink while you are on the go. Setting reminders or using a hydration app may be helpful.
Does drinking water help with weight loss or maintaining a healthy weight?
Yes, drinking enough water can aid in weight loss and management. As we have previously discussed, part of the body's daily fluid requirements comes from the food we eat. When we eat less, we need to be drinking more. During a weight loss phase, it is recommended to increase the daily fluid intake from 1.5L to a minimum of 2L a day.
Can I stay hydrated by drinking sports drinks or flavoured water?
Although both sports drinks do count towards meeting your daily hydration needs, for the majority of people these drinks are not recommended as they are high in refined sugar. For those who regularly engage in high-intensity exercise for more than an hour at a time, these drinks can help to replenish lost electrolytes but for general hydration needs, these drinks are unnecessary.
Flavoured water can be helpful to meet hydration needs but, as with sports drinks, the sugar content here can be a cause for concern although more sugar-free varieties are coming onto the market every day. If you choose to use flavoured water to meet your hydration needs, be mindful of the sugar content or consider making your own flavoured water at home (this will also save you a lot of money). Check Pinterest or Google for some fun options to add some flavour to your water.
Conclusion
Staying hydrated is essential for maintaining overall health and well-being, especially for busy mums. By understanding the importance of hydration, recognizing the signs of dehydration, and implementing practical tips, you can ensure you and your family stay well-hydrated. Remember, hydration doesn’t have to be complicated—small, consistent efforts can make a big difference. If you have specific hydration or nutrition concerns, consider consulting with a nutrition coach for personalized advice.
RESOURCES
Dehydration Cramps
Sarah Thompson
13.06.22
Norton Healthcare
10 Causes of Leg Cramps
Christopher Holman
04.06.24 (viewed)
Orthopedic Institute
Kids Health Information: Dehydration
Royal Childrens Hospital Melbourne
Reviewed August 2018
Dehydration and Joint Pain: How Your Hydration is Affecting Joint Health
Becki Andrus
12.06.2020
Orthopaedic Associates
Overhydration
Shawn Radcliffe
13.04.2023
Healthline
Does Alcohol Dehydrate You?
Carly Vandergriendt
25.02.2019
Healthline
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