Hydrate your way to heath & happiness!
My title here might seem a bit of an exaggeration, but there is a reason why I have chosen hydration as my first blog post! Keeping well hydrated is absolutely essential for health, and is so often overlooked. You can have the most wonderful diet, fitness regime, mindfulness strategy etc, but if you are not well hydrated, your health will suffer.
Water makes up nearly two thirds of our bodies. Take a moment to think about that - you are more water than anything else! (A 60 kg person, will contain around 36 litres of water.)
With this in mind, it is not surprising that keeping well hydrated is really important for our health.
There is variation in the exact proportion of water in a human body, for example, age, sex, weight and of course hydration all play a role. Not only this, but different tissues contain varying amounts, with the brain and heart being composed of 73% water, the lungs 83% water, the skin 63% water, muscles and kidneys 79% water and the bones are 31% water (1).
We all know that water is essential to life, and we all know how it feels to be really thirsty. But do you know why water is essential? Here are some vital functions of water in our bodies:
Water forms saliva and is the basis for our digestive juices
Water helps us regulate body temperature through sweating and respiration
Water helps transport of nutrients and immune cells around the body, and waste products to the bowels and kidneys for excretion
Water is essential for your metabolism to function (that is, for the chemical reactions in your body to take place, such as to provide energy and build and repair tissue)
Water is the basis for joint lubrication
Water is essential for cognitive function
Every body process requires water in some way, making staying well hydrated so key to maintaining good health.
Staying hydrated throughout the day helps curb cravings, keeps you alert, and helps digestion.
So how do you know if you are keeping yourself well hydrated?
Consider how much you are drinking in a day. You need at least 6 – 8 mugs (1.5 - 2 litres) of liquid each day, and this will be more if you exercise.
Do you suffer from any of the following? (These are all indicators of poor hydration, but could also result from other conditions as well)
Thirst (!)
Dry mouth, lips, eyes
Dizziness and headaches
Fatigue and weakness
Low blood pressure
Difficulty concentrating
Frequent urinary tract infections
Constipation
Confusion/brain fog
Kidney stones
3. Is your urine a dark colour? Urine is commonly darker first thing in the morning because you are more dehydrated after not drinking while asleep, and it should be more pale during the day. Take a look at this chart, and see where you generally would place yourself. Even in the morning, you want your urine to be no darker than point 3 on this scale…
A note on thirst:
If you are older, you may not sense thirst as much as you did when younger. Therefore you need to be even more mindful about drinking enough.
Often we feel hunger in the place of thirst. If you feel hungry regularly (especially if you know you have eaten well recently!) try to drink a good glass of water before eating. Wait 20 minutes to see if the hunger then subsides before eating.
Keeping hydrated
You need to make sure you are drinking enough throughout the day. You need at least 6 – 8 mugs (1.5 - 2 litres) of liquid each day.
It is best to spread this fluid throughout the day rather than drinking large quantities at one time.
Having a water bottle with you to sip from can help you remember to drink small amounts regularly.
If the weather is hot, or if you are exercising, you will need to drink more.
The best drink is water, but other liquids count too.
Keep in mind what you are drinking. Coffee and tea are mildly diuretic (they promote your body to make urine), and so drinking a lot of these may not be ideal for keeping well hydrated. You can swap in herbal teas instead. Fruit juices and cordials contain a lot of sugar, and so also are not ideal to drink in large quantities; water is always better.
More tips on keeping hydrated coming in my next post!
Remember to nourish yourself every day!
Fabia x
Reference
Mitchell, H. H., Hamilton, T. S., Steggerda, F. R., & Bean, H. W. (1945). The chemical composition of the adult human body and its bearing on the biochemistry of growth. Journal of Biological Chemistry, 158(3), 625-637.
