Did you know water plays a vital role in maintaining overall health? Here are some facts about water and tips to stay hydrated to maintain your body function and optimal health.
When it comes to our health, one thing stands out as super important: water. We often call it the "elixir of life" because it's not just a drink to quench our thirst—it's a must-have for our bodies to work their best. Unlike some nutrients that our bodies can store, water isn't one of them. That means we've got to keep sipping on it every day to stay hydrated.
Now, it's not just plain old water that does the trick. Other drinks like milk, tea, coffee, and juices also help keep us hydrated. But why is water so crucial? Well, it's like the essential part of bodily functions – it's involved in pretty much everything!
From keeping our temperature steady to helping us digest food, from making sure our joints don't creak to keeping our blood flowing smoothly, water's got our backs. Every single cell, tissue, and organ in our bodies needs enough water to do its job properly. So, let's dive into why staying hydrated is key to feeling our best!
Hydration: Vital Reasons to Maintain Optimal Fluid Levels
Hydration is the process of replenishing and maintaining the body's water content. Our body comprises approximately 60% water, and this precious resource is involved in nearly every physiological process.
Let's understand some crucial points regarding the importance of water in maintaining various bodily functions.
- Regulating body temperature: Water helps regulate body temperature through sweating and evaporative cooling. Dehydration can impair this mechanism, increasing the risk of heat-related illnesses like heat cramps, heat exhaustion, heat syncope, and heat stroke.
- Supporting digestion: Adequate hydration is vital for proper digestion as water helps break down food, aids in the absorption of nutrients, and prevents constipation by softening stool.
- Transporting nutrients and oxygen: Water is a crucial component of blood, facilitating the transportation of nutrients, oxygen, and hormones to cells and tissues for growth, repair, and functioning.
- Removing waste products: Water assists in the excretion of waste products through urine and sweat, supporting kidney function. Dehydration can lead to the accumulation of waste products and increase the risk of kidney stones and urinary tract infections.
- Lubricating joints and protecting tissues: Water acts as a lubricant for joints, reducing friction and preventing joint pain. It also serves as a cushion, protecting organs and tissues from injury.
- Boosting energy and brain function: Dehydration can lead to fatigue and impaired cognitive function due to reduced blood flow to the brain. Staying hydrated enhances mental clarity, concentration, and overall cognitive performance.
- Supporting skin health: Adequate hydration keeps the skin moisturized, reducing dryness and promoting a youthful appearance. Water also aids in the elimination of toxins, contributing to clear and glowing skin.
- Shock absorber: Serves as a shock absorber inside the eyes, spinal cord, and in the amniotic sac surrounding the fetus in pregnancy.
How Much Water One Should Drink?
The amount of water you should drink varies depending on your activity level, health conditions, height and weight, gender, weather, and lifestyle factors.
| Age |
Daily Adequate Intake |
| 1-3 years |
4 cups, or 32 ounces |
| 4-8 years |
5 cups, or 40 ounces |
| 9.13 years |
7-8 cups, or 56-64ounces |
| 14-18 years |
8-11 cups, or 64-88 ounces |
| men, 19 and older |
13 cups, or 104 ounces |
| women, 19 and older |
9 cups, or 72 ounces |
| pregnant women |
10 cups, or 80 ounces |
| breastfeeding women |
13 cups, or 104 ounces |
Importance of the Right Balance of Fluid Intake
Not drinking enough water can increase the risk of:
- Kidney stones and, in women, urinary tract infections (UTIs)
- Reduced physical and mental performance, and salivary gland function
- Dehydration.
- Some people believe that drinking water causes fluid retention (or edema). Drinking water reduces fluid retention by helping the body eliminate excess sodium, which results in less fluid retention. If you are diabetic, not drinking enough water will cause your kidneys to get rid of the glucose by creating more urine, leaving your body dehydrated.
How To Get The Right Balance Of Fluid Intake
Choosing a variety of hydrating beverages, including water, milk, tea, whole fruits, and vegetables, can help you stay properly hydrated while also providing additional health benefits. Here are some dos and don’ts one should follow to stay hydrated.
Do’s
- Water is the best choice for hydration as it contains no calories and is widely available.
- Try infused water or detox water at home. Simply add any of these ingredients to cold water:
- Sliced citrus fruits (lemon, lime, orange, grapefruit)
- Crushed fresh mint
- Peeled, sliced fresh ginger or cucumber
- Crushed berries
- Milk: Milk is primarily water and serves as an important fluid, particularly for children. Full-fat milk is recommended for children under 2 years old, while low-fat or reduced-fat varieties are suitable for others.
- Tea: Tea can contribute to your daily fluid intake and provides antioxidants and polyphenols, which may offer health benefits such as protection against heart disease and cancer.
- Whole fruit: Opting for whole fruits over fruit juice is preferable as it provides fluids along with fiber and essential nutrients.
- Vegetables like lettuce, celery, cucumber, and tomatoes are over 90% water, making them an excellent choice for hydration. Including a variety of these veggies in your diet ensures you get essential nutrients and stay hydrated.
Don’ts
- Avoid alcohol: Alcohol acts as a diuretic, which can lead to dehydration if not enough water is consumed alongside it. Hence it's important to drink alcohol in moderation.
- Avoid sugary or caffeinated beverages: Although, they may provide some fluid but can lead to dehydration due to their diuretic effects from high sugar or caffeine content.
Additional Tips to Stay Hydrated During Your Day-to-Day Activities
----> Start your day with a glass of water in the morning as soon as you wake up
----> Keep a bottle or glass of water handy on your desk or in your bag
----> Drink some water with each meal and snack
----> Set hydration goals for yourself
----> Replace sugary beverages with water to avoid empty calories
----> Aim to meet the minimum water intake recommendation for better health
----> If plain water isn't your preference, try carbonated water with a splash of fruit juice or fruit-infused water for added flavor
----> Hydrate before, during, and after exposure to hot weather or high altitudes
Frequently Asked Question
1. Why is staying hydrated with water important?
Drinking enough water is crucial to regulate body temperature, keeping joints lubricated, preventing infections, delivering nutrients to cells, and keeping organs functioning properly. Being well-hydrated also improves sleep quality, cognition, and mood.
2. How do you stay hydrated with water?
Plain water is best for staying hydrated, other drinks and foods can help, too. Water can be found in fruits and vegetables like watermelon, tomatoes, and lettuce, and in soup broths. Fruit and vegetable juices, milk, and herbal teas add to the amount of water you get each day.
Takeaway
Staying hydrated is not just a recommendation, Overall, maintaining proper hydration levels is essential for optimal bodily functions and overall well-being. Incorporating habits such as drinking water regularly, consuming hydrating foods, and avoiding dehydrating beverages can help support hydration and ensure the body's functions perform effectively.