What is a urinary tract?
The urinary tract removes urine from the body. It includes the kidneys, bladder and urethra.
Keeping hydrated is important for staying healthy and helps prevent infections of your urinary tract.
We should aim for eight big glasses a day (at least 150ml per serving).
- Water is best, but tea, milk or fruit juice are also fine. Fruit juice is high in sugar – so it is best to limit yourself to one glass a day.
- Avoid fizzy or alcoholic drinks. Coffee can count to your total, but be aware of how much caffeine you are drinking.
- Remember to check that loved ones are drinking enough, especially older people or those with dementia as we can get less sensitive to thirst as we age.
Pee colour chart
As a rule the lighter your pee is, the more likely you are to be hydrated. If you notice your pee starts to look darker, have a drink. The colours on the chart below are a guide to how hydrated you are. They should not replace medical advice from a health professional.
Symptoms of dehydration
- Feeling thirsty
- Dark yellow and strong-smelling pee
- Peeing less often than you would normally
- Feeling dizzy or lightheaded
- A dry mouth, lip and tongue
- Feeling tired
- Sunken eyes
Remember older people may be less sensitive to thirst, so check loved ones for signs of dehydration.
Food high in water content
- Fresh fruit in general has very high water content such as watermelon, strawberry, oranges, pineapples, grapefruit, plums and peaches.
- Many fresh vegetables also have plenty of water such as lettuce, cabbage, celery, peppers, tomatoes, cucumbers, cauliflower and courgettes.
- Other food with lots of water are soups, yoghurts, cottage cheese and jellies.