Fluid Sources in Nutrition

Study Notes

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

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

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

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