Why Staying Hydrated Matters: Understanding Dehydration & How to Prevent It
Water is one of your body’s most vital nutrients — yet many of us don’t drink enough. As Calgary-based dietitians and nutritionists, we at Eatuitive Nutrition want to help you understand why hydration matters, what dehydration really is, and how to make sure you’re topped up — whether you’re training hard or just living your day-to-day.
The Power of Hydration
Water supports nearly every system in your body: it helps transport nutrients, flush out waste, regulate temperature, and keep your joints healthy.
According to Canada’s Food Guide, water should be your beverage of choice, because it's calorie-free and essential to proper metabolic function. Canada's Food Guide
When you're properly hydrated, you’ll likely feel more energetic, think more clearly, and even enjoy better skin and digestion.
What Is Dehydration — and Why It’s Risky
Dehydration happens when you lose more fluid than you take in. This imbalance can come from:
Heavy sweating during workouts
Illness (fever, vomiting)
Hot weather
Simply forgetfulness
If dehydration sets in, your body doesn’t function as well. You might feel tired, dizzy, or have headache and dry mouth. In severe cases, it can impair cognitive function or even pose serious health risks.
How to Spot Dehydration
Common signs of dehydration include:
Thirst and dry mouth
Dark yellow or strong-smelling urine
Dizziness or light-headedness
Fatigue, headaches, or confusion
If you’re noticing these symptoms regularly, it’s a sign to increase your fluid intake and pay attention to your hydration habits.
How Much Water Do You Actually Need?
Hydration needs vary quite a bit. According to Health Canada and other experts:
Rather than a fixed “8 glasses per day,” aim to drink according to your thirst, activity, and climate.
Dietitians of Canada guidelines suggest about 2.2 L/day for women and up to 3 L/day for men, although this includes water from food too.
On days when you’re more active, in heat, or sweating a lot, you’ll need more.
Tips to Stay Hydrated (Especially in Calgary)
Here are practical, evidence-based ways to make sure you’re getting enough water every day:
Carry a reusable water bottle — having water with you makes it easier to sip regularly.
Flavor naturally: add slices of cucumber, citrus, or berries to your water for taste without added sugar.
Choose hydrating foods: fruits and vegetables like watermelon, cucumber, and oranges are very high in water.
Set reminders on your phone or use an app to nudge you to drink, particularly if you’re training.
When you work out: sip water before, during, and after — and consider electrolyte drinks if you sweat heavily for more than an hour.
Avoid excessive caffeine or alcohol, which can increase fluid loss.
Special Considerations
Older adults may not feel thirst as strongly, but are at higher risk for dehydration — symptoms like confusion or dizziness may be more subtle.
If you have a medical condition (e.g., kidney issues), or take medications, your hydration needs may be different — talk to your dietitian Calgary or healthcare provider.
Be careful not to overdo it: overhydration (hyponatremia) is rare, but possible.
How We Help at Eatuitive Nutrition
At Eatuitive Nutrition, your hydration strategy is part of your bigger health and fitness plan — not just a water-bottle reminder. Here’s how we support you:
During your nutrition assessment, your dietitian (Calgary) will review your fluid intake, lifestyle, and any risks.
If you're training with our personal training Calgary team, we’ll build hydration into your workout plan.
Our testing services can help monitor biomarkers or electrolyte balance, especially if you're very active.
Book a first session with us via appointments, or, if you're already a client, schedule a follow-up through returning-clients.
Learn more about our approach and team on our About page, or explore all our services.
Final Thought
Dehydration might sound simple — but its effects on your health, mood, and performance can be serious. By actively prioritizing hydration as part of your wellness routine, especially with guidance from a nutritionist or dietitian in Calgary, you’ll feel better, think clearer, and support your long-term health.
Drink smart. Move well. Stay strong.
