The art of good hydration

In practical terms, it is recommended that adults drink around two litres of fluids a day, and children one. In addition to water, our diet plays a key role: fruits and vegetables are rich in water and provide a good foundation for maintaining proper hydration. However, these recommendations are only for the average person; our needs vary considerably depending on a number of individual factors.

Men generally need more water than women due to their greater muscle mass. Age is also a key factor: as we age, our thirst mechanism becomes less effective. This is why older people must pay particular attention to their hydration.

Our physical activity level greatly influences our water requirements – an athletic person or someone working outdoors can easily need to double their daily water intake to compensate for losses. Climatic conditions amplify this need: dehydration occurs more quickly when it is hot out or at higher altitudes.

Signs of dehydration evolve with severity and require special attention based on their intensity.

• Mouth and lips are a little drier than usual;
• Feeling thirstier than usual;
• Less frequent need to urinate.

• Dry mouth;
• Infrequent need to urinate or darker urine;
• Tiredness, drowsiness, irritability.

• absence of urine for over 6 hours (babies) or 8 hours (children and adults)
• Sunken soft spots on infants’ heads;
• Cold, sometimes bluish skin that doesn’t bounce back when pinched;
• Extreme thirst and faster breathing;
• Dizziness, confusion, vertigo and absence of tears.

These symptoms are particularly of concern in the case of gastroenteritis or prolonged fever and require immediate medical consultation or a call to 811.

According to a number of medical studies and Canada’s food guide, water remains the undisputed drink of choice to stay hydrated. But what other great healthy choices are there? Here are a few options to consider:

• Water – the ideal option and with no calories.
• Unsweetened carbonated water – perfect for people who like sparkling beverages without the disadvantages of sugar.
• Low-fat milk – provides hydration and essential nutrients.
• Unsweetened plant-based beverages – excellent alternatives to dairy products (almond, oat, soya).
• Teas and herbal teas without sugar – hot or cold depending on the season, they hydrate while adding a touch of flavour.

Sweetened beverages and those with artificial additives can increase your caloric intake without providing any real nutritional benefits.

Does coffee really hydrate?
Despite its mild diuretic effect, coffee contributes to our overall hydration. The key is moderation. To avoid side effects such as nervousness, palpitation or sleep disorders, it is recommended to limit our caffeine intake to 400 mg per day, around 2 cups of drip coffee.

Depending on several factors such as temperature, exertion intensity, weight and physical condition, our body can lose up to two litres of water per hour during intense physical activity.

When is it a good idea to opt for a sports drink rather than water?

• During intense exercise lasting more than two to three hours.
• During prolonged exposure to high temperatures.
• For endurance performances requiring rapid electrolyte intake.

One regular-sized bottle of the better-known commercial beverages is generally enough to cover an adult’s nutrient needs for 24 hours.

Despite their nutrient content, overconsumption of sports drinks can be counter-productive. Rich in sugar, they can have a diuretic effect: the body first retains the fluid, then accelerates its elimination to expel the excess glucose and minerals. The results: we are persistently thirsty, frequently need to urinate and experience digestive discomfort and swelling.

For most physical activities, water remains our best ally.

Hydration represents much more than a simple health habit – it’s essential for the body to function properly. Through our daily choices, we have the power to positively impact our energy and overall well-being.