Drinking Water: Water is an essential nutrient. Our body cannot produce enough water to live, so we need to consume water through food and liquids in order to survive. Maintaining hydration is one of the most fundamental components of good health. But many people do not like to drink plain water. The good news is that there are many other healthy ways to help you stay hydrated. Don’t like drinking plain water? 10 Healthy Ideas for Staying Hydrated by Lauren Ball and Emily Burch, University of Queensland Brisbane, 31 December (The Conversation).
Why is hydration important?
Water is vital to many aspects of body functioning. About half of our blood is ‘blood plasma’, which is over 90% water. Blood plasma is essential for carrying energy, nutrients and oxygen to the cells in the body that need it most. Water helps to remove waste products through the kidneys. It also helps lubricate the joints, keep the digestive system functioning, regulate body temperature, and keep the skin thick and strong.
If you don’t consume enough water, you may experience symptoms of dehydration such as headache, dizziness, fatigue, poor concentration, constipation and dry mouth. Being severely dehydrated increases your risk of kidney stones and urinary tract infections.
If you feel thirsty, it means your body is already mildly dehydrated, so make sure you pay attention to what your body is telling you.
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How much fluid do you need?
The amount of fluid we need changes as we age. Our needs decrease relative to our body weight. Therefore, a newborn requires more fluid (per kilogram body weight) than its parent, and older adults require less fluid than younger adults.
Fluid requirements are related to metabolic needs and vary from person to person. The normal turnover of water in adults is approximately 4% of total body weight per day. So, for example, if you weigh 70 kg, you will lose about 2.5 to 3 liters of water a day (not including sweat). This means that you need to consume the same amount of water from food and drink to maintain your hydration.
Eight cups (or two liters) a day is a frequently mentioned amount of water and is a good way to track your intake. But it doesn’t account for individual variations based on age, sex, body size and activity level.
Alcohol is a diuretic, which means it dehydrates the body by promoting water loss through urine. This fluid loss is a significant factor that contributes to the severity of a hangover. Always drink a glass of water between alcoholic drinks to help you stay hydrated.
Caffeinated drinks (such as tea and coffee) have only a mild diuretic effect. For most healthy adults, is it okay to consume up to 400 milligrams of caffeine a day? That’s about four cups of coffee or eight cups of tea. If you drink more than this, it can affect your hydration levels.
People who should take extra precautions
Some people are at higher risk of harmful health effects from dehydration and need special attention to their fluid intake. The highest priority groups are infants, young children, pregnant women and older adults. These groups are at greater risk for several reasons, including relatively high water requirements per kilogram of body weight, decreased ability to detect and respond to signs of dehydration, and barriers to regular fluid intake. .
Family and friends can play an important role in helping your loved one maintain hydration, especially during hot weather.
Ten Ideas for Keeping the Liquids Up
1. Download the Water Reminder app on your phone. This will help keep you on track during the day and keep you digital? Will you give high five? When you achieve your water goals.
2. Add sugar-free flavoring. Use sugar-free fruit infusions in your water to make it more palatable. Prepare a jug and put it in the refrigerator overnight so that it is chilled for you the next day. Fill it up and take it with you everywhere!
3. Add some fresh fruits. Add a few slices of lemon, lime, berries, pineapple or orange to your water bottle for some natural flavor. If the bottle is kept in the refrigerator, the fruits will stay fresh for about three days.
4. Make a jug of iced tea (not the bottled stuff). There are many great sugar-free recipes online. Tea also contributes to fluid intake. For green and black teas, brew in boiling water and cool on the bench overnight before refrigerating. Fruit tea can be made immediately with cold water.
5. Add harmony water to your water. A small amount of cordial in your water is a healthy alternative to drinking sugar-sweetened soft drinks or fruit juice. Again, less sugar is added to diet cordials.
6. Make a Fruit ‘Slushie’ at Home Mix Fresh Fruit, Ice and Water Sip in the morning and to increase your fluid intake for the day.
7. Buy a soda maker for your home. Some people like the taste of plain water with bubbles. Sparkling mineral water is great too, as long as it doesn’t contain added sugar or sweeteners.
8. Drink a glass of water before eating anything. Make it a rule to drink a glass of water before each snack or meal.
9. Eat fruits and vegetables rich in water. Many fruits and vegetables have a high water content. Some of the best include berries, oranges, grapefruit, carrots, lettuce, cabbage, spinach and melons. Keep a container full of cut fruit in your fridge for snacks.
10. Use a water bottle. Carry it with you during the day and keep it by your bed overnight.
Strawberry sprinkles in glass of water. Adding water to the fruit can make it even more attractive. A tip on water bottles by Pexels/Lisa Fotios, CC. Water bottles are everywhere and sometimes provide emotional support as well as hydration. Which water bottle you choose to use can help you keep up with your fluids during the day.
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Pay attention to the ingredients on your water bottle and use a bottle that will help you build good habits. Some people prefer metal water bottles because they can keep water colder for longer (others like it when they go camping). Some people prefer glass bottles because the water is not affected by any flavor of the container (others fear the glass may break).
Consider the practical aspects as well: will it fit in your bag? Will it be light enough to take with you? Can you chug? On it when you’re exceptionally thirsty? Does the lid need to be screwed in? How durable is it at preventing leaks? Do some homework on your water bottle, an essential accessory!