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Nutrition and Hydration Week 2017 – Are you drinking enough?

Nutrition & Hydration Week

To celebrate Nutrition and Hydration week 2017, Our Registered Dietitian Ruth Smith, offers her advice in the first of this five part series published every day during Nutrition and Hydration Week 2017.

1. Are you drinking enough ?

Did you know…….

  • That women should drink around 1.6 litres (8x 200ml glasses) of fluid and men around 2 litres (10x 200ml glasses) a day – this will vary depending on your size, temperature and activity level.
  • If you are not getting enough fluids, you may experience symptoms of dehydration:
  • •not passing much urine when you go to the toilet or passing dark urine; urine should be colourless if you are drinking enough
  • •headaches
  • •lack of energy or concentration
  • •feeling lightheaded
  • All drinks count towards this, including hot drinks such  as tea and coffee, but water and milk are the best choices.
  • A glass (150ml) of fruit juice counts as one of your recommended five daily portions of fruit and vegetables. However, juice can only ever count as one portion a day,  no matter how much you drink. This is because it doesn’t contain the fibre found in whole fruits and vegetables.
  • Try to avoid sugary, soft and fizzy drinks that can be high in added sugars. These tend to be high in calories and bad for your teeth.
  • Tea and coffee contain caffeine, which is a stimulant which can temporarily make us feel more alert and pass more urine. Its fine to drink tea and coffee as part of a balanced diet, but it’s important that tea, coffee or other drinks containing caffeine are not your only source of fluid.

For more information please see:


This information is provided to promote healthy eating in the workplace for healthy individuals.  It is not intended for the use of anyone who is pregnant or has a medical condition.

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