Hydration is an incredibly important part of nutrition. It lubricates the joints, eyes, helps our digestive system function, and keeps our skin healthy. Water is essential for all the body’s processes to work. In fact, we would survive a good deal longer without food than water!!!
When a person is not drinking enough to keep hydrated the concentrations of body salts and waste products in the blood, tissue fluid and cells becomes compromised, and it has a negative effect.
Every system of the body requires water. It enables the circulatory system to carry essential oxygen and nutrients to our cells. Our kidneys need water to filter out waste products, it helps us cool off via sweat, helps us digest our food and vital for brain function as 75% off our brain is water!! It plays a crucial role in regulating our mood, productivity, and concentration.
Why do we need to keep hydrated?
Fluid is so important in our body that even when our levels drop slightly, we begin to feel the consequences. Low levels of fluid can cause dry mouth, feeling of tiredness, dizziness, lethargy, poor concentration and left feeling thirsty, By the time we feel thirsty we are already dehydrated.
Dehydration can cause constipation and can be associated with urinary tract infections and the formation of kidney stones.
Studies show that at about 1% dehydration (equivalent to 1% Of body weight) there are negative effects on mental and physical functions which become more severe as dehydration increases.
How do I know I’m drinking enough?
Simply waiting for the sensation of thirst is not a good enough sign – by the time we feel thirsty our body is already dehydrated and suffering the effects. Also simply drinking to fulfil the feeling of thirst does not fully hydrate the body.
The best indicator of good hydration is urine colour, a pale straw colour being a good indicator of good hydration. Darker colour urine is an indicator of dehydration.
We should aim to drink 1.5 – 2 litres of water every day. A typical mug/glass contains 200ml, so you’d need 8-10 drinks. However public health recommendations are the bare minimum needed to maintain health so consider this your lowest target and adjust based on your lifestyle and health needs at any one time. If you exercise and sweat a lot, are in the sun or hot climate, breastfeeding or are at an elderly age where mobility may be an issue or memory loss is present increase your intake.
What drinks count?
Any fluid will promote hydration The best one being regular water -still/sparkling,clear broth/Bone Broth/soups, coconut water, fruit juices and herbal teas. Drinks with added cream/milk/hot chocolate provide more calories and higher fat content but will still contribute.
Caffeine has been thought to not hydrate the body but in fact it can also contribute to hydration levels Caffeine is a mild diuretic, but the fluid provided by tea/ coffee outweighs the mild dehydrating effects of the caffeine.
Most fluid in our diet comes from drinks but around 20 to 30 % comes from food. Many fruits and vegetables have a high-water content – courgettes, cucumber, tomatoes, and melon which are over 90% water and can make a valuable contribution to our overall fluid intake. These will also provide further nutritional content to our diets as they will also contain extra vitamins and minerals as well as hydrating properties.
