Hydrate Well – OzHelp

About 60% of your body is made up of water. Every part of your body, including your joints, muscles, and brain relies on water to function normally.
Losing just 2% of your body’s water through breathing, sweating and using the toilet reduces your physical and mental performance by up to 25%.
Keeping hydrated will help you feel more alert and less tired while you are driving.
Your body and brain relies on water to function normally.
Your body needs to maintain its water level to stay alert and well, keeping you safer on the job.

Signs that you need to drink more water are:

Here are some small actions and tips you can take to help you drink more water and stay well hydrated all day long:

Tips to hydrate well

It’s important to drink water before you feel thirsty.
Keep a water bottle within easy reach while you are working and sip water regularly.
Invest in a clear water bottle to monitor how much water you are consuming.
Download or set-up reminders in your phone to prompt you to drink water.

Try to drink water with your meals.
Be aware that coffee can make you more alert while you are driving but it can also dehydrate you. Consider sipping water at the same time to keep you hydrated. Alcohol and salty foods can also dehydrate you.
Don’t replace water with sugary drinks or artificially sweetened drinks.
- Cordial, energy drinks, sports drinks, fruit juice, vitamin-style waters, flavoured mineral water or soft drinks will actually make you thirsty sooner and lessen your bodily functions.
- If you like sugary drinks, have one as a treat earlier in your day.
- Be aware that coffee can make you more alert, but it can also dehydrate you. Consider sipping water at the same time to keep you hydrated. Alcohol and salty foods can also dehydrate you.

You can tell if you are well hydrated by the colour of your urine. If it is:
- Dark yellow – this means you are dehydrated and should drink 2-3 glasses of water now.
- Very yellow – you’re probably mildly dehydrated and need to drink a glass of water now.
- Lighter yellow – is a sign that you are probably drinking enough and can continue to drink at the same rate.
- Colourless – 100% transparent urine likely mean’s you are drinking more water than the recommended and need to dial your water intake back slightly.