By Joke Kujenya
CLEAR PALE, yellow pee. That’s the unglamorous but essential sign that your body is properly hydrated—an everyday detail with lifelong health benefits.
Hydration isn’t just about water, though water is a gold-standard choice.
The Eatwell Guide recommends six to eight drinks a day, which can include water, lower-fat milk, or sugar-free beverages like tea or coffee.
The body also absorbs fluids from food, meaning soup, fruit, and even jelly play their part.
But the risks of not drinking enough are stark.
Dehydration can creep in quietly, triggering fatigue, dizziness, dry lips, and sunken eyes.
For children and babies, the symptoms are harder to detect, sunken fontanelles, fewer wet nappies, or tearless crying are red flags not to ignore.
Certain situations demand more fluids.
Pregnancy and breastfeeding – extended physical activity, illness, or simply enduring hot weather all push the body into higher hydration needs.
For those in recovery or feeling unwell, starting with small sips and building up is often easier.
Children are especially vulnerable.
Their best drinks are plain water and milk—whole or semi-skimmed, pasteurised, and suitable from age one. Sugary fizzy drinks, juice drinks, or squash should be avoided.
These not only increase the risk of weight gain but also contribute to dental damage.
Staying hydrated doesn’t have to be dull. For those who struggle with plain water, a slice of lemon or lime, no-added-sugar squash, or even sparkling water can make a difference.
Adults looking to make healthier choices are advised to check drink labels—green or amber indicators mean lower sugar content.
Caffeine is fine in moderation – but those who are sensitive, or pregnant, should watch their intake carefully. Over 200mg a day can increase risks during pregnancy.
Fruit juices and smoothies, though often seen as healthy, are best limited to 150ml a day—taken with meals to counteract their high sugar content.
When Dehydration Turns Serious
Mild dehydration can usually be reversed with extra fluids. But more serious symptoms—confusion, dark yellow urine, or dizziness that doesn’t fade—require urgent help.
Babies showing signs of dehydration, including few tears or a sunken soft spot on the head, need prompt medical attention.
In such cases, pharmacists can offer oral rehydration solutions.
These powder sachets, mixed with water, help restore essential salts and sugars.
They’re especially useful for children or those who’ve experienced vomiting or diarrhoea.
Real-life story
Emma Hughes, a 42-year-old accountant from Ikeja, Lagos, learned the hard way how easy it is to overlook hydration.
Caught up in back-to-back meetings during a heatwave, she ignored the dry mouth and creeping headache until she fainted on her office floor.
“I thought I was just tired,” she said. “But when the paramedics checked, I was severely dehydrated.” A night in hospital and several litres of fluids later, Emma now keeps a water bottle within reach, no matter how hectic her day becomes.
For Ahmed, a father of three in Gbagada, it was his six-year-old daughter who raised alarms. “Sana was unusually quiet and refused her dinner,” he recalled.
“She hadn’t gone to the toilet all day, and her lips were cracked.” A trip to A&E confirmed dehydration brought on by a lingering tummy bug.
The family now keeps oral rehydration sachets in the cupboard and encourages regular water breaks, especially after play or when anyone feels unwell.
Those looking after elderly family or vulnerable individuals should monitor fluid intake closely.
Encouraging regular drinks at meals or sharing a cup of tea can help build a routine. Foods high in water content—ice cream, soups, melons—also add up.
Once a child or adult has recovered from dehydration, the key is maintenance: regular drinks, light meals, and monitoring signs like urine colour and energy levels.
Hydration may seem like a small detail in the grand scheme of health. But the consequences of neglecting it—especially for children, the elderly, or during illness—can be critical.
A few smart habits each day can protect against one of the most preventable health risks.
