2.4 Keep hydrated

What is a healthy eating habit?

2.4 Keep hydrated

What we drink is as important as what we eat.  About 60% of our body is water, so we need to drink enough of it to make sure our bodies can work!

  How much is enough?

 About 1.5 litres per day but drink more if urine appears dark when you go to the toilet.  See the following colour chart or download the pdf below for more detail.


Hydration is essential

  • Keeping energy levels high and our brain functioning
  • carrying nutrients and oxygen around the body
  • being able to go to the toilet
  • removing waste from the body
  • normalizing blood pressure
  • supporting joints
  • protecting organs and tissues
  • regulating body temperature

What about when its hot?

Match up these 4 statements about what to do when it's hot, then read the information below.

  1. Eat some spicy food
  2. Eat fruit and vegetables that contain lots of water
  3. Drink plenty of water
  4. Eat some salty foods

?? Foods such as olives and pickles are a good for giving you energy and maintain your body balance
?? These help you stay hydrated (e.g., cucumber, celery, sweet peppers, lettuce, bok choi, watermelons, pineapples, berries)
?? Even though chili can make you feel warm, it can also help to lower your body temperature. It ‘tricks’ your brain into thinking the body is overheating causing you to sweat, which helps cool you down.
?? Staying hydrated is one of the best things you can do for your body and mind!

During summer or in hot climates, working in outdoor areas on the ship or in the engine room can be hard and often involves a lot of sweating!

Sweating helps to cool the body down but when we sweat, we lose water and electrolytes (e.g., “salts” such as sodium, chloride and potassium).

For our bodies to be able to work properly, we need the right balance of water and electrolytes.

Fueling up on enough water and proper food to help our bodies get the right balance helps maintain our energy levels and keep us healthy.

Building healthy habits onboard

Think about your answer to the question in the buffet exercise ‘how much did you drink’ in section 2.2.  Keep in mind if you were sweating a lot…Be honest, do you drink enough water each day...?

⇒ What changes will you make if any?
⇒ How can you help other people make sure they are drinking enough water on your vessel?

Gradually make small changes.  You will find it easier to do and that will help you build lasting healthy habits.