Staying Hydrated – Exploring Healthy Sources of Hydration

This week, we focus on identifying the different healthy sources of fluids to ensure that our bodies are well hydrated. The foremost, most basic, and essential source of hydration is water. As dietitians, we encourage and support people to obtain most of their hydration from water. It is however important to ensure that the water is clean and safe to drink. In areas where water quality is a concern, boiling or using other known water purification methods can be effective in making water safe to drink.

Another way to obtain fluids, is from foods that are rich in water. We focus first on fruits and vegetables. Many fruits and vegetables such as watermelons, cucumbers, oranges, mangoes, and tomatoes, have high water content and can contribute to hydration, not to mention the wealth of nutrients and fibres they offer. Coconut water is a natural source of hydration that also provides essential electrolytes. Coconuts are widely available in many tropical regions including Ghana and can be enjoyed readily.

Milk can also be a good source of hydration especially for children, as it also provides essential nutrients like calcium and vitamins.

Herbal teas which are usually non-caffeinated can serve as good sources of hydration. Caffeinated teas/beverages on the other hand may lead to dehydration. This is because, caffeine, which is found in some teas, is a diuretic. A diuretic is a substance that increases the production of urine. When you consume caffeine, it enters your bloodstream and eventually reaches your kidneys, where it stimulates your kidneys to produce more urine. Now, producing more urine means your body is losing more water than usual. This loss of water can lead to dehydration if it is not replaced by drinking more fluids. Hence, we recommend the intake of non-caffeinated teas as more optimal sources of hydration.  There is a variety of locally manufactured teas made from herbs and spices that are available in shops, pharmacies and supermarkets. It is a great idea to explore these.

Soups and porridges are also good for hydration because they provide not only water but also a variety of nutrients. Remember, staying hydrated is crucial for overall health. If you are feeling thirsty, it is an indication that your body needs water. Indeed, in older adults, dehydration can occur even when there is no sensation of thirst. The bottom line is this, do not wait until you are thirsty to drink water or other hydrating fluids. Regularly drink fluids especially water throughout the day. If you are managing a health condition that affects your hydration status, you may need to talk to your doctor and dietitian.

Written by the fullproofnutrition.com editorial team

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