Drinking water is essential for your health. It boosts your energy, sharpens your focus, and even lifts your mood. A simple habit like drinking more water can make a big difference in your daily life, and it’s one of the easiest wellness changes you can make.
You need water to survive, and it is important to stay properly hydrated. How much water you require daily varies based on your sex, age, fat and muscle compositions, and where you live.
“Water is the only drink for a wise man.”
Henry David Thoreau
The Science of Hydration
Your bodies rely on water to work properly. Every cell and organ has water in it, and it is the most important thing you ingest. Without it, you would only last a few days. Approximately 60% of your body is made up of water.
Two–thirds of your total water composition is intracellular fluid, which means it is contained within your cells. The water here is important in maintaining the cell shape and the chemical reactions your body needs, such as metabolism and energy production. In short, it keeps all your cells alive and working properly.
The remaining one-third is extracellular fluid, meaning it is the water contained outside your cells, like blood. This fluid carries nutrients and oxygen to cells, helps eliminate waste to ensure cells are healthy and clean, and helps keep blood pressure normal. It also acts like a pillow surrounding your organs to protect them from damage.
The body needs water to:
- Regulate body temperature
- Maintain blood volume
- Transport nutrients and oxygen
- Flush out waste
- Lubricate joints
- Help digestion
- Keep tissues in the eyes, nose and mouth moist
- Create saliva, tears, and mucus
Water can help with weight loss as it has less calories than other drinks. If we drink before and during a meal, we will feel full quicker and not overeat.
Did you know?
During the first half of pregnancy, the amniotic fluid that surrounds the fetus is mostly water. This fluid cushions the fetus as it grows, protects the umbilical cord, and strengthens the fetal immune system, further stressing how important water is to sustain life.
Water Balance
Your body regulates hydration through how thirsty you are and how much you pee. Maintaining water balance in the body is important. The amount of water you take in should equal the amount of water you lose, basically the ins and outs.
Dehydration (hypohydration) happens when you lose more fluid than you take in. Signs of dehydration are thirst, dark yellow urine, dry mouth, dizziness, confusion, and rapid heartbeat. As The Health Insider reported, the risks and complications of dehydration can lead to some serious health issues.
Overhydration (hyperhydration) occurs when you have too much water in your body. This is also known as water intoxication and is just as serious as dehydration. Too much water can overfill the cells and dilute important minerals needed to stay healthy, like sodium, calcium and potassium. There is also an increased chance of brain swelling in hyperhydration. Your kidneys can eliminate approximately 1 litre of water an hour. If you take in more water than you lose, you can experience nausea, headaches, and confusion. In extreme cases, there is an increased chance of brain swelling, seizures, and coma.
Are 8 Glasses Enough?
You have been told to drink 8 glasses per day for optimal health and hydration. However, there are several factors that can influence your water needs.
- Age: The sense of thirst changes as people age, which can cause people to not notice that they are thirsty. If this happens, the older adult may not drink enough water, which can then lead to dehydration. Medications may also play a part in a decrease sensation to thirst, along with increased sensitivity to heat. The aging population must ensure they drink enough to support their overall well-being.
- Weight: Water intake is directly related to weight. An easy calculation is to take your weight and divide it by 2. The result is the number of ounces per day you should consume. For example, someone weighing 150 lbs should drink 75 ounces of water daily.
- Physical Activity: The more you work out, the more you sweat, and the more you lose water. You can lose up to 2 litres of water every hour of a workout. Endurance athletes, runners, cyclists, and rowers can lose even more. It is important to replenish this water. Drinking enough water before a workout helps regulate body temperature and keeps joints lubricated. During a workout, keep water handy to sip. Post-workout hydration is crucial to replace the water lost.
- Climate: Hot and humid climates increase the amount you sweat, and it is important to replenish the fluid lost to stay hydrated. Likewise, living in an area of high altitude affects hydration. Higher altitudes increase breathing rates, and the body loses water faster making it crucial to drink enough water. Cold weather can also impact your water intake. You may not feel as thirsty in colder temperatures and forget to drink throughout the day. It is important to remember to grab that water bottle even in the dead of winter.
- Health conditions: Certain heart, kidney, and liver medications can affect hydration. These diuretics increase the amount you urinate, and unless you are drinking enough to maintain water balance, this can lead to dehydration. Discussing the impact of hydration with your physician if you are taking medications is important.
Depending on these factors, you may need more than the 8-glass-per-day recommendation.
But I Don’t Like the Taste of Water!
If you struggle with drinking enough water during the day, infuse it with fruit and veggies! Here are a few tasty ideas:
- Water + citrus fruits (lemon, lime, orange)
- Water + cucumber + mint
- Water + strawberry +basil
- Water + pineapple + coconut
There are many variations of infused water. Experiment with different flavours and figure out what tickles your taste buds! Leave a pitcher on the counter and pour yourself a glass throughout the day.
Although water is the best way to hydrate, you can add to your daily intake by consuming foods high in water content, like fruits and vegetables. Other beverages like tea, coffee, and milk also add to your daily intake. Soft drinks and alcohol can have a dehydrating effect, so it is best to drink these in moderation.
The temperature of the water doesn’t matter, nor if it is flat or carbonated. It is all a matter of personal preference.
Monitoring and Improving Hydration
Easy ways to stay hydrated throughout the day include carrying a water bottle and setting reminders.
Bottled water became popular in the 1970s, and by the mid-2010s consumers became more aware of the effects of plastics and waste on the environment. Reusable water bottles are everywhere and come in different sizes, colours, and materials. Some are insulated, some have straws, and they have become a cool thing to carry around, if you use it! And if your house is like mine, the bottle to person ratio is 4:1 (one for school, one for the gym, one for travel, one for in the house).
Smart technology has also “tapped” into hydration. Bottles are being designed with glow reminders to drink and app connectivity with tracking goals. Some bottles are becoming multifunctional and Bluetooth speakers and chargers for devices are being added. There are even self-cleaning bottles out there!
The cost of water bottles, depending on size and function, can run from $15 to $250.
Hydration apps are an easy tool to track how much water you are drinking and can alert you to take a sip of water. Reminders can be set according to your specific intake requirement.
Staying hydrated is more than quenching thirst; it is vital to your existence. Something so simple yet powerful. Life begins in water, and water continues to nourish you throughout the years. Make drinking water your daily priority!
ONE LAST NOTE: Travelling by air affects hydration as the air on planes is approximately 2 times drier than on land. For every 2 hours on a plane, your body can lose up to 1 litre. Keep that water bottle handy!
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The information provided on TheHealthInsider.ca is for educational purposes only and does not substitute for professional medical advice. TheHealthInsider.ca advises consulting a medical professional or healthcare provider when seeking medical advice, diagnoses, or treatment
