17 Sep Water Intake
Are you drinking enough water?
The human body is made up of up to 70% water, and almost all our body systems depends on water to function and survive. For our body to function at its optimal state, it essential to maintain its water supply with beverages and food that contain water.
Throughout the day we can lose water through bowel movements, urination, perspiration and just simply breathing, which highlights the importance that we need to replenish our body with water throughout the day. How does one stay hydrated? You can stay fully hydrated by drinking water and other fluids, as well as eating foods that are hydrating. But how much water does one required to drink each day? An old line that has been thrown around for years is eight glass a day, but is that what your body need?
What counts as water?
There is an outdated belief that tea and coffee can lead to dehydration, however that is now no longer supported. To the joy of many, cups of coffee and tea consumed can be added to their daily fluid tally. However, it is also important to be aware that although things like juices, teas and milk can provide some nutritional benefit, there are also drawbacks for excessive intake, in form of sugars, calories or fat. On the other hand, water is sugar free, fat free, calorie free and sodium free and keeps your body functioning optimally.
Why is water critical?
Not convinced you need to take in plenty of water every day? 50-70% of our body’s principle chemical components makes up our body weight. Our body relies on water to survive.
Here are some examples of how water helps;
- Body temperature regulator
- Lubricate joints and disc
- Moistens tissues within in mouth, nose and eyes
- Assist in transport of chemical messages, hormones, nutrients and oxygen to cells and organs
- Helps dissolve minerals and nutrients to make them accessible to your body
- Helps the kidney and liver to rid of bodily waste
Risk and Signs of Dehydration
If you’re not drinking enough water, your body will let you know via symptoms of dehydration. This condition occurs when your body doesn’t have enough water to function normally.
Symptoms of dehydration include;
- Dry lips and mouth
- Rapid heartbeat
- Decreased urine or urine that looks dark yellow
How much water do we need?
Although your body gets water through some of the foods you eat, including water-rich produce such as celery, tomatoes, oranges and melons, it might be difficult to obtain the recommended amount without sipping on a glass of water every now and then.
The Institute of Medicine recommends on average that women should consume 2.7 Litres of water each day, while men should have 3.7 Litres daily. Our body loses water daily through sweating, urination and other functions, and certain situations or activities lead you needing more water. These include living or exercising in a hot climate, being very physically active or experiencing diarrhoea or vomiting.
To workout your ideal hydration calculation you could use this formula:
Your weight in kg divided by 0.024 = how many millilitres of water your body requires each day.
Remember that this calculation is a guideline only. Top up your fluids when you exercises and when the temperature rises, and do not wait until you are thirsty
Here are some simple ways to DRINK MORE WATER
- Know your fluid needs
- Set quotas/goals
- Keep a bottle of water with/or around you at all times
- Set reminders on your phone or smart watch
- Drink a glass of water
- Infuse your water with fruits and herbs, if water is to bland
- Post-it note reminders on your computer table / screen
Using these simply easy tips, you’ll be hydrated in no time!
Post by: Chiropractor Steven Tran