Some handy tips to help you consume enough water
Water essential to life. We all can benefit from considering our hydration needs, take a closer look. Here are some suggestions:
- Drink a glass of water as soon as you wake up
- Drink water before every meal and snack, as this helps to control your appetite
- Drink some water every 30 minutes
- Eat more fruit and vegetables as they have high water content
- Always have a bottle of water with you.
Here are a handful of great reasons to drink water:
- Water keeps your kidneys functioning – your kidneys have an essential job of cleaning and ridding your body of toxins, water helps them get the job done
- Water helps keep your muscles moving – when exercising, your muscles lose water and stop working as well
- Water helps you keep your weight in check – sometimes people mistake thirst for hunger and thus end up consuming too many calories
- Water keeps your skin looking good – your skin contains lots of water and lack of it makes your skin look dry and wrinkled
- Water helps you to poo – when you consume less fluid than your body requires, your body pulls water from your poo to maintain hydration and you end up constipated
We have all been told we must drink at least two litres of water a day. Actually, for a woman it is 2.7 litres and for a man 3.7 litres is the optimum. Remember, you are what you drink!
Here are some signs you’re dehydrated:
- Weak and faint
- Pain in joints and muscles
- Lower back pain
- Yellow urine – the darker, the more dehydrated. Urine colour may also be affected by medications and supplements.
Please be aware of over-hydrating as there IS such a thing as too much water. Although rare, over-hydration can lead to a fatal condition called Hyponatremia (water intoxication). When you drink too much water too fast, your kidneys are unable to flush the excess water out and blood becomes waterlogged.
Water serves a number of essential functions to keep us all going:
- Water is a vital nutrient to the life of every cell and acts first as a building material
- Water regulates our internal body temperature by sweating and respiration
- The carbohydrates and proteins that our bodies use as food are metabolized and transported by water in the bloodstream
- Water assists in flushing waste mainly through urination
- Water acts as a shock absorber for the brain and spinal cord
- Water forms saliva
- Water lubricates joints
- Water is needed by the brain to manufacture hormones and neurotransmitters
- Water helps deliver oxygen all over the body
- Water is the major component of most body parts.
Remember to drink more at certain times
- If you feel stressed it can help lower blood pressure
- Before and after exercise, raised heart rate and sweating removes more water from your body that you must replace.