Hydration For Good Health

Good hydration is one of the most important aspects of the diet – drinking enough liquids to keep the fluid levels in the body topped up helps to ensure that all bodily functions are able to take place as normal. The human body comprises around 60% water. Every cell, tissue, and organ in our body needs water to work properly. Staying hydrated is an essential and often overlooked aspect of maintaining good health.

What essential functions is water involved in?

On a cell-by-cell level, water acts as the first building material when a cell is created. From the plasma in our blood which is 92% water, carrying essential glucose, oxygen, and nutrients to cells, to the kidneys getting rid of waste products we no longer want, fluid in the body is vital to allow these to occur and also very important in maintaining blood volume. It also lubricates our joints and eyes, helps our digestive system function, and keeps our skin healthy.

Our body is uniquely designed to regulate the body temperature, particularly in hot conditions, by losing more water through the skin (perspiration), 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 it. This built-in cooling mechanism is critical in preventing heat stroke and other potentially deadly heat-related conditions.

Water levels in the body change as we age, Water comprises 75% of an infant’s body weight to 55% percent in the elderly. But regardless, hydration is really important for all ages.

How much water do we need to drink to keep our bodies hydrated?

The NHS recommends that we drink 6–8 glasses of water per day, and the key is to start drinking in the morning and continue to do so regularly throughout the day. Adults need to drink around 1.5–2 liters of fluid a day, this equates to 8-10 drinks a day. While children need slightly less and should aim for around 6-8 drinks a day. The fluid intake varies depending on various factors including level of physical activity and climate, so it is best to remember to drink regularly to keep thirst at bay.

How do I know I’m drinking enough?

Simply waiting for the sensation of thirst is not a good sign to drink – by the time we feel thirsty our body is already dehydrated and potentially suffering some of the effects. Equally, simply drinking to eliminate the feeling of thirst does not fully hydrate the body.

The best indicator of good hydration is urine color, with pale straw-colored urine being a reliable indicator of good hydration. Darker-colored urine is a sure sign that the body needs more fluid. Getting into the habit of drinking regularly is a great way of keeping hydrated.

What are the other options for the fluid count?

While plain water is best for staying hydrated, other drinks and foods can help, too; milk, fruit juice, tea, coffee, and soft drinks are all over 85% water and can be included in total fluid intake. Some drinks contain other nutrients in addition to fluid such as sugars, fats, vitamins, and minerals. Fruit juice is one such drink with vitamins, minerals, and sugars too. Drinks with added cream and/or full-fat milk provide more calories and higher fat.

There has been confusion about coffee in particular, with some wrongly thinking it does not hydrate the body as it contains caffeine. Although caffeine is a mild diuretic, the fluid provided by a cup of coffee or tea far outweighs the mild dehydrating effect of caffeine, and the fluid levels in the body are improved. So for all the coffee lovers go, grab your morning coffee mug!!

Most of the fluid we consume comes from drinks, but around 20–30% comes from foods. Many fruit and vegetables such as cucumber, tomatoes, and melons are over 90% water and make a valuable contribution to our overall fluid intake.

Top tips for keeping yourself hydrated:

Always carry a water bottle with you – Invest in a reusable water bottle and always have it with you –at work, in the car, on a walk, etc. The presence of the bottle will be a useful reminder to keep drinking throughout the day.
Add flavor– if you don’t like the taste of plain water, try adding a slice of lemon or lime to your drink.
Download a water reminder app – There are several apps that exist for smartphones that you can use to set up reminder notifications that urge you to drink at regular intervals throughout the day.
Eat your water – During the winter months you could make fresh soups. In the summer months, ice lollies and low-sugar jellies are a great source of water too. Many of the fruits and vegetables we eat also have a high-water content.
When you’re feeling hungry, drink water. Thirst is often confused with hunger. True hunger will not be satisfied by drinking water. Drinking water may also contribute to a healthy weight-loss plan.

What is the role of Wizard Athleisure here?

At Wizard Athleisure^[3] our mission is to inspire a positive future for the people and the planet. We believe in promoting a good healthy lifestyle by creating content to educate and also stay connected with our customers. Hence, one of the steps toward good health is hydration. Good hydration is critical to good health and keeping our bodies performing at their best.

Come lets, grab our water bottles, and cheers to good health!

References: