Bottoms up! Stay hydrated
Water is essential for life and it is very important to get the right amount of fluid to be healthy. However there are lots of mixed messages about how much, and what to drink and this can be confusing.
This article looks at why hydration is important and the effects of different drinks on health.
Why do you need water?
Water is essential for life. Water comprises from 75% body weight in infants to 55% in elderly. From our blood system carrying essential glucose, oxygen and nutrients to cells, to the kidneys getting rid of waste products, fluid in the body is vital to allow these to occur. It also lubricates our joints and eyes, helps our digestive system function and keeps our skin healthy.
We are uniquely designed to regulate our own body temperature, particularly in hot conditions, by losing more water through the skin, which in turn acts to cool the body helping to maintain a stable temperature. The more water we lose through sweat, the more we need to replace.
Water levels in the body change as we age, with newborns having a higher body fluid level compared to adults. Elderly people have lower fluid levels still, but hydration is really important at all ages.
Why do you need to stay hydrated?
Hydration is important for the proper balance between water and electrolytes in our bodies really determines how most of our systems function, including nerves and muscles. Without it, the body begins to shut down. Symptoms of severe dehydration include altered behavior, such as severe anxiety, confusion, or not being able to stay awake; faintness that is not relieved by lying down; an inability to stand or walk; rapid breathing; a weak, rapid pulse; and loss of consciousness. Over a longer term, dehydration can cause constipation and can be associated with urinary tract infections and the formation of kidney stones. Regular and adequate intakes of fluid can help to address these.
How much fluid do you need?
For your body to function properly, you must replenish its water supply by consuming beverages and foods that contain water. About 15.5 cups (3.7 liters) of fluids a day for men and about 11.5 cups (2.7 liters) of fluids a day for women is recommended to cover fluids from water, other beverages and food. About 20% of daily fluid intake usually comes from food and the rest from drinks.
Does it matter which drinks you choose?
All non-alcoholic drinks can contribute to hydration and some also contain essential vitamins and minerals. It is also important to be aware that some drinks are acidic (e.g. fruit juice and carbonated drinks) and that this may cause dental erosion (damage to tooth enamel) if they are consumed frequently.
- Drinking water is a great choice because it delivers fluid without calories
- Sodas, iced tea, Tea or coffee can also count towards your fluid intake, although they act as diuretics, so even if you’re getting water, you’re also pulling a little extra fluid from your body because of the caffeine
- Milk contains lots of essential nutrients such as protein, some B vitamins, iodine and calcium, as well as being a source of water. However, it contains fat and so it’s a good idea for adults and older children to choose semi-skimmed
- Fruit juices and smoothies give you water plus some vitamins and minerals. But fruit juices and smoothies sometimes contain added sugar and can be acidic, so they can potentially harm teeth
- Sports drinks typically contain some carbohydrate and electrolytes (generally sodium but sometimes others). Adding these elements can help the fluid from the drink be absorbed into the body more quickly, replace some of the sodium that may be lost when sweating and will also provide some energy
- Alcoholic drinks have a diuretic effect, that is, the cause you to lose more water in urine, so drinking alcohol may lead to dehydration
- Food — we get on average 20% of our total water intake from food! Some foods have a high water content, especially fruits and vegetables and foods like soups and stews, which have lots of water added during preparation, also are a source of water.
Good hydration is critical to health and keeps our bodies performing at their best, not only in terms of all the processes that go on but also keeping our levels of concentration up. The best advice is to keep a bottle of water close by to top up fluid levels regularly and keep thirst away.
References-
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/
- https://www.webmd.com/food-recipes/features/quest-for-hydration
- https://www.webmd.com/food-recipes/features/top-10-ways-to-stay-hydrated
- https://www.bda.uk.com/resource/the-importance-of-hydration.html
- https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256
- https://www.nutrition.org.uk/healthyliving/hydration/adults-teens.html
