WHY YOU SHOULD BE DRINKING MORE WATER
Are you like me and find it a struggle to drink the average recommended amount of water (8 cups) daily. Keeping our bodies well-hydrated is one of the most important things we can do to ensure and continue good health and a good quality of life.
Water is a crucial part of a well balanced and healthy diet as our bodies depend on water to function effectively. Approximately 67% (two-thirds) of the human body is made from water while the brain and heart are 73% water.
Being properly hydrated helps :
• Deliver oxygen throughout the body
• Helps with digestion to absorb nutrients
• Keeps skin looking healthy
• Prevents premature wrinkling
• Helps your body flush out waste
• Regulates body temperature
We are continuously losing water from our bodies through breathing, sweating and urination. It is estimated that 50% of the water turnover is from these (insensible loses). External factors that can also increase water loss are temperature, exercise and altitude. If the lost water isn’t adequately replaced, our body will become dehydrated and this will cause several negative effects across a range of bodily functions.
Symptoms and side effects of dehydration:
• Dark urine
• Feeling thirsty
• Dry skin
• Shrivelled skin
• Sunken eyes
• Dizzy spells
• Lightheadedness
• headaches
• Lack of energy
• Fatigue
• Fainting
• Mood change
• Cognitive function
• Concentration, alertness
• Short term memory
• Blood pressure
• Elevated heart rate
• Urinary tract infections
• kidney stones and even kidney failure
If you experience any of these signs or symptoms increase your amount of fluids. Water is by far the best. If the symptoms are severe or life threatening consult your medical Doctor.
SO HOW MUCH WATER SHOULD I BE DRINKING?
Good question!
Its a little bit more complicated than telling someone exactly how much water they should be drinking per day as there are other things that come into play such as age, sex, height, weight, amount of activity you do and where you live. The recommendations from the Ministry of Health, Nutrient Reference Values of Australia and New Zealand are:
For men 19 years old and over have a total water (food and fluids) of 3.4 litres per day and fluids (including plain water, milk and other drinks) 2.6 litres per day which is approximately 10 cups.
For women 19 years old and over have a total water (food and fluids) of 2.8 litres per day and fluids (including plain water, milk and other drinks) 2.1 litres per day which is approximately 10 cups. The amounts for women differs if pregnant or lactating.
This is based on daily intake of water based on median population intakes in Australia.
I tend to use the 8 x 8 rule which is a general guideline. This means I drink eight glasses of 8 fl oz each day, which works out to around 2 litres. I fill my 2 litre drink bottle up in the morning and then I know I have had my water quota for the day. Easy!
STRUGGLING TO DRINK 2 LITRES OF WATER?
I hear you!
Sometimes I’ve got to make my water interesting as there are days I struggle with getting my 2 litres a day down so I pimp up my water with an infusion.
I have a lemon and lime tree so I squeeze in lemon or lime and add the fruit pieces. I also have mint growing so I tear up some mint leaves and pop them in. Other ideas are adding fresh chopped up strawberries or berries, sliced cucumber, pineapple, ginger or a combination of fruits and spices. add ice or change it up with sparkling water. I also substitute my water with herbal teas which is particularly good in the cooler winter months.
EXTRA BONUS! WATER CAN SUPPRESS YOUR APPETITE
Research supports the theory that drinking water before meals reduced calorie intake and may be effective in weight management.
When you realise you're hungry, your first impulse may be to eat. But eating may not be the answer. If you are slightly dehydrated thirst is often mistaken for hunger by the brain. You might be able to decrease your appetite by drinking 2 glasses of water immediately before you eat which promotes satiation by stretching the stomach. A signal is then sent to the brain telling it that you are full and this will reduce calorie intake.
When the body is properly hydrated, you can digest foods easier, think clearer, and perform better.
Keeping hydrated should be the first port of call for maintaining optimal health and remember to drink the best quality water possible filtered water is recommended.
My pimped up 2 litres of water