Do you know the saying “water is life”? Well it’s true.
water is a essential nutrient. Our bodies cannot produce enough water to live, so we must obtain water through food and fluids to survive.
Staying hydrated 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.
Why hydration is important
Water is vital to many aspects of bodily function. About half of our blood is “blood plasma,” which is over 90 percent water. Blood plasma is important for transporting energy, nutrients, and oxygen to the body’s cells that need it most.
Water helps remove waste products through the kidneys. It also helps keep joints lubricated, digestive system functioning, body temperature controlled and skin plump and strong.
Not drinking enough water can result in dehydration symptoms such as headaches, dizziness, fatigue, poor concentration, constipation, and dry mouth. Severe dehydration increases the risk of Kidney stones and urinary tract infection.
When you feel thirsty, it means your body is already thirsty slightly dehydratedSo pay attention to what your body is telling you.
How much liquid do you need?
Fluid requirements change with age. Our need decreases relative to our body weight. So, a newborn has a higher fluid requirement (per kilogram of body weight) than its parent, and older adults have lower fluid requirements than younger adults.
Fluid requirements are related to metabolic needs and vary from person to person. The normal water turnover in adults is approximately 4 percent of total body weight per day.
For example, if you weigh 70 kilograms, you lose about 2.5 to 3 liters of water a day (not including sweating). This means you need to consume that amount of water from food and drink to stay hydrated.
Eight cups (or two liters) a day is often enough called B. the amount of water we should aim for and a good way to track your intake. But it doesn’t account for individual variation based on age, gender, height, and activity level.
Alcohol is a diuretic, meaning it dehydrates the body by increasing water loss through the urine. This dehydration is a key factor that contributes to the severity of a hangover. Always have a glass of water between alcoholic beverages to stay hydrated.
Caffeinated beverages (such as tea and Coffee) only have a slightly diuretic effect. Ingesting up to 400 mg is fine for most healthy adults caffeine per day – that’s about four cups of coffee or eight cups of tea. Drinking more can affect your fluid balance.
To verify your specific requirements, check out the Australian guidelines for fluid intake.
People who should be extra careful
Some people are at higher risk of the adverse health effects of dehydration and need to be extra careful about their fluid intake.
The highest priority groups are babies, young children, pregnant women and older adults. These groups are at higher risk for many reasons, including relatively higher water requirements per pound of bodyweight, reduced ability to recognize and respond to dehydration symptoms, and barriers to regular fluid consumption.
Family and friends can play an important role in this to support loved ones to stay hydrated, especially in warm weather.
Ten ideas to maintain fluidity
- Download a water reminder app on your phone
This will help you stay on course during the day and get digital “high fives” when you hit your water goals. - Add sugar free Aroma
Try a sugar-free fruit infusion in your water to make it more appealing. Prepare a pitcher in the fridge and let it steep overnight so it’s chilled for you the next day. Fill it up and take it with you everywhere! - Add some fresh fruit
Add some lime, lemon, berry, pineapple, or orange slices to your water bottle for a natural flavor. If the bottle is kept in the fridge, the fruit stays fresh for about three days. - Make a pitcher of iced tea (not the bottled stuff)
There are many great sugar-free recipes online. Tea also contributes to fluid absorption. Brew green and black tea in boiling water, then chill on the bench overnight before refrigerating. Fruit teas can be prepared immediately with cold water. - Add a dash of liqueur to your water
A small amount of liqueur in your water is a healthier alternative to a sugar-sweetened soft drink or fruit juice. Diet liquors again have less added sugar. - Make a fruit slushie
At home, combine fresh fruit, ice and water in the morning and drink to increase your fluid intake for the day. - Buy a soda maker for your home
Some people find that plain sparkling water tastes better. Sparkling mineral water is great too, as long as no sugar or sweeteners are added. - Before eating anything, drink a glass of water
Make it a rule to drink a glass of water before every snack or meal. - Eat water-rich fruits and vegetables
Many fruits and vegetables have a high water content. Some of the best are berries, oranges, grapes, carrots, lettuce, kale, spinach, and melons. Keep a container of chopped fruit in your fridge for snacking on. - Use a water bottle
Take it with you during the day and keep it next to your bed at night.
A tip about water bottles
Bottled water is everywhere and sometimes seems to offer itself emotional support as well as hydration.
Having a water bottle that you enjoy using can go a long way in helping you stay hydrated throughout the day.
I don’t know who needs to hear this, but please go wash out your emotional support water bottle
— Rio (@riomat7) August 28, 2022
Pay attention to the material of the water bottle and use one that will help you form good habits. Some people prefer metal water bottles as they keep the water cooler longer (others feel like camping).
Some prefer glass bottles because the water isn’t affected by flavors from the container (others are afraid of breaking the glass).
Also think about the practical aspects: does it fit in your pocket? Will it be light enough to take with you? Can you “chug” it when you’re exceptionally thirsty? Does the lid have to be screwed on? How durable is it to prevent leaks? Do something homework on your water bottle, an essential accessory!
Lauren BallProfessor of Community Health and Wellbeing, The University of Queensland and Emil Burchnutritionists and researchers, The University of Queensland
This article is republished by The conversation under a Creative Commons license. read this original article.
