Why is hydration so important?

Water is essential to your body. Drinking enough water each day is crucial for many reasons: to regulate body temperature, keep joints lubricated, prevent infections, deliver nutrients to cells, and keep organs functioning properly. Being well-hydrated also improves sleep quality, cognition, and mood. It also supports cell growth and reproduction. It helps deliver oxygen to all parts of the body and flushes out body waste to prevent constipation.

Why is water important for good health?

Water is extremely important part of a healthy balanced diet because the body depends on it to function properly and maintain good health. About 80% of the human body is made up of water. All chemical reactions in life processes take place in solution in water. We need water to regulate our body’s temperature, for digestion, to absorb nutrients, to get rid of waste products and so much more.

Drinking water is also important for oral health. Drinking water in most parts of Australia contains fluoride, which can reduce bad breath, tooth decay and gum disease. Water is also necessary for the body to make saliva, it washes away leftover food from the teeth, helps you chew, taste, swallow and digest food.

How much water do you need?

The amount of water you need depends greatly from one person to another. It depends on your age, what the temperature is, how your metabolism works, what you eat, and whether you have a health issues. It’s especially important for children and elder people to drink enough water.

Drinking water is often overlooked as an important part of staying healthy. About 20% of daily fluid consumption usually comes from food and the rest from drinks. The body gets rid water throughout the day through sweating, breathing as well as by going to the toilet.

The Australian guidelines recommend consumption of the following amounts of fluids (including plain water, milk and other drinks such as tea and coffee) per day:

• adult men: 2.6 L/day (roughly 10 cups);
• adult women: 2.1 L/day (roughly 8 cups);
• pregnant women aged 14-18: 1.8 L/day;
• pregnant women aged 19 to 50: 2.3 L/day;
• breastfeeding women aged 14-18: 2.3 L/day;
• breastfeeding women aged 19-50: 2.6 L/day.

Some water will also come from solid foods. Most fruits and vegetables consist of 80-90% water and even lean cooked meat is 50-60% water. (Source: https://www.mydr.com.au/drinking-water/)

You can get water from tea and coffee, fruit juice and soft drinks. But be vigilant how much of these you drink since they can make you put on weight and have an unwanted stimulant effect. Drinking water, whether from the tap or a bottle, is still the best source of fluid.

How can I stay hydrated?

To keep yourself hydrated, it’s important to drink before you feel thirsty. This is particularly significant if you are exercising or if it’s a hot and dry day. Every cell, tissue, and organ in your body needs water to work, so even if you’re not thirsty, try to drink water regularly throughout the day.

You can stay hydrated by:

• keep a water bottle with you throughout the day
• choosing water rather than drinks that contain caffeine — these make you go to the toilet more regularly and so make you more dehydrated
• keeping chilled water in the fridge on hot days
• always have water on the table when you’re eating

What happens when you don’t drink enough water?

Use this urine colour chart to assess how hydrated you are.

Not drinking enough water can make you sick. Severe dehydration can lead to fainting. If you can see signs of dehydration, drink water straight away and ask medical advice if you still don’t feel better.

Older adults have a higher risk for dehydration due to lower fluid intake. They are more susceptible to dehydration than younger people because they naturally feel less thirsty. Memory problems, and not being able to move around to get a drink make it harder for them to stay hydrated.

For older people, not drinking enough water in the long term can lead to serious problems such as constipation, memory loss, and having a stroke.

(Source: www.healthdirect.gov.au)

You can tell if you are hydrated by the colour of your urine. If it is pale yellow, you are probably hydrated. If it’s darker, you need to drink more water. You can check the colour of your urine on this urine colour chart — but always remember that taking some medicines or vitamin supplements can change the colour of your urine for a few hours.

What are the signs if you’re not hydrated?

• dark-coloured urine
• light headedness
• tiredness
• irritability
• feeling thirsty
• loss of appetite
• fainting
• dry mouth
• dry skin
• urinating and sweating less than usual
• dizziness

To prevent dehydration, drink plenty of water and eat foods high in water such as fruits and vegetables. Let thirst be your guide to generate a guideline to your daily routine to stay healthy.