Fluid Sources in Nutrition

Fluid Sources

• Tap water, still/sparkling water, herbal tea, and milk (in moderation) are sources of fluid
• Caffeine drinks do not contribute to overall water intake, as they may have a diuretic effect in some individuals
• Foods, such as fruits and vegetables, contribute to approximately 20% of total fluid intake
• Metabolic water produced in the body also contributes to fluid intake

Water Tips

• Sparkling water may increase bloating, but can be part of a healthy lifestyle
• Adding fresh fruit juice or fruit slices can improve the taste of water
• Flavored squash can be used to increase overall water intake, with the amount reduced over time
• Cold water can be stored in the fridge or served with ice cubes
• Large amounts of water should be consumed away from meals to avoid increased fullness
• Water should be consumed throughout the day to avoid mistaking thirst for hunger
• Starting the day with lukewarm water may support gut and bowel movement

Increasing Fluid Intake

• Using a reusable water bottle can serve as a visual reminder to drink more water
• Drinking water at set points during the day (e.g., upon waking up, before meals) can make it a habit
• Sipping on water consistently throughout the day can help meet fluid goals
• Adding fruit to water can give it a pleasant flavor
• Eating foods high in water content, such as lettuce, celery, and watermelon, can contribute to fluid intake

UK Government Recommendations

• The general guidance suggests consuming around 8 glasses or 1500-2000ml of water per day
• However, this amount varies greatly depending on individual factors such as physical activity, climate, and body size

Thirst and Hunger

• Thirst and hunger sensations are triggered together
• Dehydration can lead to mistaking thirst for hunger, resulting in eating out of physical hunger instead of drinking for thirst

Dehydration

• Dehydration occurs when the body does not have enough water