How Hydrated Are You? - Royal C. Johnson Veterans Memorial Hospital
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Royal C. Johnson Veterans Memorial Hospital

 

How Hydrated Are You?

Urine Color Scale

Darker the color the MORE water you need to drink!

Monday, June 27, 2016

How Hydrated Are You?

Signs of Dehydration:

Headache
 Lack of Energy
 Feeling Lightheaded
 Dark Urine
 Constipation

Recommended Water Intake:

Adult Male: 3 Liters (100 oz.) per day
 Adult Female: 2.2 Liters (75 oz.) per day

Tips to Stay Hydrated:

Bring a bottle of water to work.
 Add lemon or orange slices for flavor.
 Sip throughout the day.
 Don’t wait for thirst to drink - if you are thirsty 2-3 cups of total body water have already been lost.

Good Sources of Fluids:

Water
 Fruits/Vegetables
 Sports drinks
 Milk

Caffeine in Moderation:

When in moderation, caffeinated beverages are hydrating.
                      Coffee is about 98% water

Caffeine consumption of more than 500 mg (4-7 cups of coffee) per day can lead to increased risk of fluid loss from urinary frequency.

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