Flourish - Latest Edition - Flipbook - Page 32
Can food help with hydration?
Absolutely. Around 20–30% of
daily 昀氀uid intake comes from food.
Hydrating foods include:
• Fruit (e.g., watermelon, oranges)
• Vegetables (e.g., cucumber,
tomato)
• Dairy foods (e.g., milk, yoghurt)
• Soups and stews
This is why rigid “litre targets” don’t
work for everyone, your diet already
contributes quite signi昀椀cantly.
How much do you actually need?
General guidelines suggest around:
“Water stacking” isn’t harmful in
• 2.1 L/day for women
moderation, but it’s not a magic
• 2.6 L/day for men
strategy. The body doesn’t store
(from 昀氀uids)
excess hydration for later use, so
As this is a general guideline, you
large, infrequent water intake is
could also follow the 30 - 35 ml of
less effective than steady intake.
water per kilo of body weight and
Functional hydration is the smarter
increase your hydration needs based
approach – drink based on your body,
on the following criteria:
your environment, and your lifestyle.
• Hot climates/sweating
• Physical activity
• High-protein or
high-昀椀bre diets
• Pregnancy or breastfeeding
If you experience renal or cardiac
conditions it may be necessary to
decrease your hydration needs or take
part in a 昀氀uid restriction.
