Nutrition and Hydration Week
17th – 23rd March
Why is it important to be hydrated and what can we do to increase our intake of fluid?
Written by Millie Rose
Introduction
This year Nutrition and Hydration week is from the 17th to the 23rd of March. During this week, we are encouraged to “reinforce, focus and energise”, focusing attention on the importance of food and drink to optimise health and well-being, with a primary focus on the importance of hydration (N & H week, 2025).
Hydration is essential to regulate body temperature, keep joints healthy, prevent infection, transport nutrients and organ functioning (Harvard T.H. Chan School of Public Health, 2017). This blog outlines why we need to be hydrated and how much your body needs to perform optimally. Read until the end for recommendations to increase your hydration day-to-day!
Why is hydration so important for our health?
Your body loses water daily through breathing, sweating, urinating and bowel movements. However, water loss could be increased by exercise, hot or humid weather, illness, pregnancy or breastfeeding (Mayo Clinic, 2022).
It is important these losses are replenished, as hydration is essential for:
- Maintaining energy
- Immunity
- Overall health
- Digestion
- Blood circulation
- Brain function
(Healthline, 2018)
Without sufficient hydration, symptoms of dehydration will occur, including:
- Feeling thirsty
- Dark yellow, strong-smelling urine
- Decreased urination
- Dizziness or lightheadedness
- Feeling fatigued
- A dry mouth
- Sunken eyes
(NHS, 2022)
The NHS use this scale to help determine whether you are dehydrated:
(NHS, 2023)
Dehydration can lead to health complications, such as:
- Urinary tract infections
- Headaches
- Constipation
- Dizziness
- Confusion
- Kidney stones
- Skin conditions
(NHS, 2023)
What can you do?
In line with the Eatwell Guide, adults require 6-8 glasses of fluid a day, including low-fat milk, sugar-free drinks, tea and coffee, however, water is preferable (NHS, 2023)
(BDA, 2022)
Foods containing water can also contribute towards hydration. Most fruit and vegetables contain a large amount of water, but also include vitamins and minerals, which will complement hydration and meet nutritional needs.
Foods to promote hydration include:
- Cucumber
- Strawberries
- Celery
- Tomatoes
- Lettuce
- Peaches
- Melon
Head to my Instagram for hydrating and nutritious recipes
Who may need different amounts?
- Children
- Need a smaller amount as they have a smaller body mass
- Active individuals
- Losing more water in sweat and breathing, more intake of fluid needed to replenish salts and water lost
- Pregnant or lactating women
- Need a larger amount as they are providing hydration for their baby as well as themselves
(BDA, 2020)
5 tips to promote better hydration habits!
- Start the day with a glass of water
- Always have a full water bottle or glass at work, home or on the go in your bag
- When reaching for a snack, choose foods that promote hydration, such as cucumber or melon
- Have a drink or two with every meal
- Beware of signs for dehydration, if you notice them, increase your intake of water, if they do not stop seek help from a medical professional
Conclusion
To summarise, hydration is essential for health and well-being. Ensure you are drinking an adequate amount of fluid: 6-8 glasses for an adult daily. If you are regularly dehydrated, start by making small changes, such as drinking another glass of water with each meal or including more snacks that provide hydration. Additionally, journaling your symptoms and intake of fluids and foods providing hydration may help you to track your progress. If you struggle with incorporating more fluids into your day, a nutritionist may be able to help you with this.
“reinforce, focus and energise”
References
British Dietetic Association (2020). Fluid (water and drinks). [online] www.bda.uk.com. Available at: https://www.bda.uk.com/resource/fluid-water-drinks.html.
Harvard T.H. Chan School of Public Health. (2017). The importance of hydration | Harvard T.H. Chan School of Public Health. [online] Available at: https://hsph.harvard.edu/news/the-importance-of-hydration/.
Healthline. (2018). 16 Reasons Why Water Is Important to Human Health. [online] Available at: https://www.healthline.com/health/food-nutrition/why-is-water-important#takeaway.
Mayo Clinic (2022). Water: How much should you drink every day? [online] Mayo Clinic. Available at: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256.
N&H Week (2025) | Nutrition and Hydration Week. [online] Available at: https://nutritionandhydrationweek.co.uk/.
NHS (2022). Dehydration. [online] NHS. Available at: https://www.nhs.uk/conditions/dehydration/.
BDA (2022). Hydration in older adults. [online] www.bda.uk.com. Available at: https://www.bda.uk.com/resource/hydration-in-older-adults.html.
NHS (2023). Hydration. [online] NHS inform. Available at: https://www.nhsinform.scot/campaigns/hydration/.
NHS (2023). Water, Drinks and Your Health. [online] nhs.uk. Available at: https://www.nhs.uk/live-well/eat-well/food-guidelines-and-food-labels/water-drinks-nutrition/.