It All Counts

Staying hydrated is so important for your health and wellbeing. It can help prevent constipation, urine infections, headaches and other illnesses. Hot drinks, fruit juices, even bowls of soup and pieces of fresh fruit, can help keep you hydrated – it all counts.

Keeping hydrated helps:

• Improve digestion, and prevent constipation.
• Maintain a healthy circulation and blood pressure.
• Deliver nutrients to all parts of your body.
• Improve muscle and joint movement.
• Reduce the risk of urinary tract infections (UTIs).
• Medication to work effectively.

Good hydration can help prevent these symptoms. Find out more ways to keep hydrated in our It All Counts leaflet.

What happens if I don’t drink enough?

Most people get dehydrated by not drinking enough fluids, or by losing fluids and not replacing them.

You lose fluids from your body all the time in several ways – such as when you breathe, sweat and wee. When you're ill, such as with vomiting and/or diarrhoea, fluid loss is much greater and dehydration can occur quickly.

Signs of dehydration include:

• headaches
• feeling light-headed, dizzy and even confused
• finding it hard to concentrate
• dark, strong-smelling pee
• Ttredness
• dry mouth, lips and eyes
• going to the loo less often
• thirst.

Good hydration can help prevent these symptoms. Find out more ways to keep hydrated in our It All Counts leaflet.

What does good hydration look like?

The minimum amount an adult should drink every day is between 1,600 and 2,000 mls –which is at least 8 to 10 glasses or mugs of fluid per day.

All fluids count apart from alcohol – which can actually cause dehydration. So milk, water, tea, coffee, squash, cordial, soda, milkshakes, smoothies, hot chocolate, fruit juice (and many, many more) all count.

Some foods can also help boost good hydration, such as ice lollies, soup, stews, yoghurts and jelly. Some fruits and vegetables, such as watermelon, tomatoes and cucumber, are also good sources of fluid. It all counts!

I'm over 65 – why is good hydration so important?

As you get older, your body changes: kidney function deteriorates, muscle mass reduces and you feel less thirsty. So you may not even realise you’re dehydrated. Poor hydration puts you at risk of more severe symptoms or illnesses including:

• constipation
• falls
• urinary tract infections
• chest infections
• kidney stones
• confusion
• risk of pressure ulcers / sores
• problems with medication
• increased risk of admission to hospital.

If I drink more, will I need the loo more often? 

No. If you don’t drink enough, your wee becomes concentrated. This can actually irritate the bladder and make you feel the need to wee more often rather than less.

You may need the loo a little more often at first, but after a few days toilet trips will become less frequent rather than more.