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November 22, 2023 by

The reasons and benefits of drinking

water

 

Most of us know we should be drinking water. It accounts for 50% – 60% of an adult’s composition. We lose water even when we are at rest, through functions such as breathing and perspiration. Certain factors—from age to activity level sum up our need for water even further.

When we do not get enough water, we don’t feel well. Being under-hydrated by as little as 2% can bring on headaches, fatigue, and other forms of discomfort.

 

The question is: How much water do we really

need to drink?

 

Many of us were taught the “8 x 8” rule as children, which calls for eight 8 x 250ml glasses a day, or you’ve heard that it’s best to “chain sip” water throughout the day, regardless of thirst or other variables. Our water needs are far more nuanced: There’s no one-size-fits-all recommendation for how much water to drink, and the number of glasses you need is specific to you.

Multiple factors affect a person’s fluid requirements. These include:

  • Activity level. During physical exertion, the body loses water through sweat. The more you perspire, the more water you’ll need to make up for fluid losses.
  • Diet. Not all water comes from the tap. Fruit and veggies are important sources, too—and how much of them you eat help determine how much water you need to drink.
  • Pregnancy status. People who are pregnant need more water than those who aren’t, which is to support the foetal development. Interesting fact: The body composition of a newborn is about 75% water—higher than that of a mature adult.
  • Medications. Drugs that treat conditions may increase the body’s urine output, an effect that can increase daily water needs.
  • Age. With age, the body develops a reduced capacity to store and conserve water, which may also increase the need to consume water.
  • Season and climate. Exposure to hot weather increases fluid losses from sweat, which means more water is needed to replenish lost stores.
  • Conditions that cause sweating. All forms of perspiration—not just heat-included sweating sum up the body’s fluid requirements. Menopausal hot flashes are common causes of excessive sweating.

 

How do you know to know if you are drinking enough water?

There is no formula needed for this one: To check if you’re hydrated, take a quick look a quick look at your urine. If it’s pale yellow, you’re drinking enough water. On the other hand, a dark yellow in colour, this could be a sign that you need to up your hydration. Just bear in mind that urine colour isn’t a perfect indicator. A darker colour can also result from certain health conditions, medications, vitamin B2 supplements, and natural pigments in certain foods.

Another way to test if you are dehydrated is the hand test, which is easy to do.  Pinch an area of skin, such as the back the hand, lift the skin and then release. If the skin doesn’t return to normal, and instead remains lifted, and appears loose, it is a sign that you may be dehydrated. This is particularly common among the elderly.

 

Know the other signs of dehydration

That’s why it’s helpful to be on the lookout for other signs that your water intake might be too low. Dehydration can also be marked by:

  • Thirst
  • Headache
  • Dry mouth
  • Difficulty concentrating
  • Fatigue

Dehydration is associated with kidney stones. Otherwise, there’s little evidence linking dehydration with chronic disease. Occasional bouts of mild dehydration are common.

 

The important thing is………How can you increase your water intake?

If you’re thinking, “There’s no way I can drink so much plain water every day,” you have additional options for staying hydrated:

  • Flavored and bubbly water. If you like a bit of fizz in your glass, consider sparkling water, or club soda—they hydrate just as well as still water. Or give still water a flavor infusion by adding fresh fruit and herbs. Commercially bottled water containing non-nutritive sweeteners is another option if you want the flavor and convenience of a soft drink without the extra calories.
  • Water-dense vegetables. Eating foods higher in water content can help keep you adequately hydrated, as well. Water-rich veggies include celery, bell peppers, zucchini, lettuce, and tomatoes. Try crunching veggie sticks with salsa or add an extra handful of chopped tomato to your salad.
  • Water-dense fruits. Did you know that one orange contains up to 125ml of water? Along with citrus, water-dense fruits include melons, berries, and stone fruits (such as peaches).

Can drinking water help you lose weight?

Research has not established a direct link between water intake and weight loss. Water can support weight loss, however, when it takes the place of sugar-sweetened soft drinks. Unlike a can of sugary cola, water delivers hydration without adding calories to a person’s overall diet.

Other health benefits of drinking water

Good hydration is essential for:

  • Regulating body temperature
  • Supporting digestion
  • Carrying nutrients and oxygen to cells
  • Eliminating toxins via the kidneys
  • Optimizing brain function

 

The upshot: Are you drinking enough water daily?

Staying hydrated is important for your overall wellness journey. Because the body loses water throughout the day, replenishment is crucial for preventing dehydration. Your age and weight are key factors in how much fluid you need, with variables such as activity level and diet further influencing day-to-day water needs.

 

In a nutshell, water helps the entire body function at its best, which is why it is important to let your clients know that they need to drink at least a pint of water before a massage treatment. https://dazzle-academy.co.uk/courses/beauty-courses/holistic-courses/swedish-massage-course/