These tips can help you stay one step ahead of dehydration.
-
Drink little and often.
Set an hourly alarm on your phone or watch to remind you to grab a glass of water. -
Always take a drink when you go out.
Never assume you'll be able to buy a drink. Be prepared and take one with you. -
Don't wait until you're thirsty.
By then you’ll already be dehydrated. Stay one step ahead and keep your body hydrated and healthy.
The best indicator of your hydration status is your urine color1.
- Pale, odourless urine usually indicates good hydration levels1
- If your urine is darker yellow in color, you need to drink more fluid as this could be a sign of mild dehydration1
- Dark, strong smelling urine can be a sign of dehydration, you need to drink more fluid as soon as possible1
If you feel severely dehydrated or if your urine is very dark in color, please seek medical advice.
How much should you drink?
There are no hard and fast rules about how much you should drink. Everyone will have different needs from one day to the next. A normal healthy person is recommended to drink around 6-8 glasses of fluid per day, but some people will need more and others less. Use your urine color as the best guide, which should be a clear pale yellow color.2
We can obtain water from both foods and drinks. Food typically supplies about 20% of dietary water. The water content of foods varies widely from less than 10% to over 95%. Drinking water can supply all our hydration needs, but many people prefer to drink a variety of beverages, which also supply water and may have other health effects, both positive and negative, as well as supplying essential nutrients.3
What are the dehydration symptoms?
Having an ileostomy makes it harder to stay hydrated. If you notice signs of dehydration such as fatigue, dry mouth, or unusual bowel movements from your stoma, speak to your stoma nurse or healthcare professional to get advice.4
1. Urine Colour Chart. NSW Health. January 29, 2024. Accessed March 5, 2024. https://www.health.nsw.gov.au/environment/beattheheat/Pages/urine-colour-chart.aspx
2. Water, drinks and hydration. NHS Live Well . May 17, 2023. Accessed March 5, 2024. https://www.nhs.uk/live-well/eat-well/food-guidelines-and-food-labels/water-drinks-nutrition/
3. Benelam B, Wyness L. Hydration and health: A review. Wiley Online Library - Nutrition Bulletin. February 22, 2010. Accessed April 9, 2024. https://onlinelibrary.wiley.com/doi/full/10.1111/j.1467-3010.2009.01795.x.
4. Complications of an ileostomy. NHS . March 13, 2023. Accessed March 5, 2024. https://www.nhs.uk/conditions/ileostomy/complications/
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