Everyone knows about water, the tasteless liquid that we cannot live without because it makes up 50-70 % of body weight, it is so important to a multitude of body functions. It is not always easy to chug it down because :
We don’t like eating or drinking things that have no taste.
We may not know its importance so we prefer to drink other fluids.
The benefits of drinking water:
Assists in the digestion of food.
Transports nutrients to and from cells.
Wards off constipation.
Regulates body temperature.
Aids the bladder to remove bacteria.
Maintains electrolyte balance.
Keeps dehydration at bay.
Removes waste through urination, perspiration, and defecation.
Helps skin stay supple.
Signs, causes and side effects of dehydration:
Signs: weakness, dizziness, confusion, headache, low blood pressure, dark colored urine, dry mouth and so on.
Causes: sweating due to leaving in warm/hot climates or during exercise, living in high altitudes, reduced signal of thirst in older adults, not drinking enough water/fluids,diarrhea and/or vomiting.
Side effects: Dehydration/ low water intake can lead to certain health conditions such as; constipation, urinary tract infections, kidney stones, gallstones, headaches, dry mouth,dry skin, dry lips, low output of urine, low blood pressure, thirst, dizziness and etc.
The color of urine is usually a good indicator of whether one is hydrated or not: urine in hydrated people is pale yellow to light amber but certain medications may make it orange or neon yellow and certain diseases or eating beets may turn it pink or red in color.
Determination of daily water intake:
A person should drink daily half of their body weight in ounces of water but for the National Academy of Medicine, the number of daily cups of water is more specific: “13 cups of fluids for men and 9 cups for women but that amount is subject to change for the people with reduced thirst signal but they also emphasize that one should follow their body’s cues”.
Some individuals such as athletes and pregnant/lactating women may need to drink more water than others.
However, it is best to speak to a doctor to determine water intake if you are in the following categories: people with certain diseases (thyroid, liver and kidney diseases); or taking some medications that can cause water retention ( NSAIDS, opiates, antidepressants, pain medication); and as stated prior older individuals with reduced sense of thirst.
Other factors may determine water intake: hot or humid weathers, exercise, health conditions like diarrhea and/or vomiting, bladder infections, urinary tract infections/stones, fevers.
Be careful though to not go overboard with the drinking of water or any other fluids because excessive drinking might cause hyponatremia (a life threatening condition where the blood level content of sodium is too low due to an excess of water in the body).
Tips to increase water ingestion:
Adding fresh herbs like mint, ginger, slices of fruits/veggies to water.
Apps like WaterMinder.
Water bottles with inspirational messages on them.
Sparkling water alone or mixed with a small amount of juice (1 ounce or less of juice).
Seltzer water.
Water is necessary to our wellbeing for a host of reasons that were discussed in the previous paragraphs. We should all consume water as per our body’s needs and the surprising twist is that water can be found in water-rich foods such as: fruits, veggies and in other liquids except for alcohol (tea, coffee, juice, milk, coconut water). Drink up everyone and let’s all be hydrated together.
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