Why Do We Need Water?

Why Do We Need Water?

Water is essential for life. It accounts for about 60% of our body weight and performs crucial roles such as carrying nutrients and waste products between our major organs, helping to regulate body temperature and acting as a shock absorber.

Body water is found both inside cells, and is called intracellular water. Intracellular water contains dissolved solutes (electrolytes) which are essential to maintaining healthy body functions. Water found outside cells is called extracellular water. Blood contains extracellular water which is transported around our body. Water moves easily between cells to wherever it is needed.

The human body works to maintain optimal hydration by using hormones to control how much we urinate and giving our brains signals to tell us that we are thirsty. As our brains are 73% water, insufficient hydration can have an adverse effect on how our brain’s function. On average, we take in and excrete around two and a half litres of water a day, although this varies from person to person.

States of Hydration

Hydration status may fluctuate throughout the day, however our body will regulate itself over a 24-hour period. Optimal hydration is when our water intake matches requirements.

When water intake is less than our bodies’ requirements, we start to become ‘hypo-hydrated’ and this can lead to insufficient hydration, or ‘dehydration’. We are at the greatest risk of dehydration when we are too hot or too dry, have limited access to water or lose more water than usual.

Warm or dry environments, such as centrally-heated homes tend to increase our need for fluid. We can lose more fluid through sweating (due to exercise or hot climates), or by suffering vomiting and diarrhea.

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The Consequences of Insufficient Hydration

Mild dehydration may occur when we lose about 1 per cent of our body weight due to water restriction. Some common symptoms of mild to moderate dehydration are given below:

? Constipation

? Dark yellow or brown urine

? Dry, sticky mouth

? Few or no tears when crying

? Headache

? Increased thirst

? Muscle tiredness

? Sleepiness or tiredness

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Research shows that losses of 2% or more can reduce cognitive (mental) performance. Inadequate water intake can also contribute to chronic kidney diseases.

Elderly people in particular are at increased risk of dehydration, due to a number of factors. The thirst sensation lessens with age, while using multiple drugs and medicines can also affect water balance which means they might become dehydrated more easily or without realising.

It can be difficult for elderly people to physically reach or handle drinks and some actively restrict the amount they drink due to worries about not reaching the toilet on time.

Persistent dehydration can lead to confusion and even hospitalisation unless dealt with promptly, therefore, health professionals and caregivers should encourage the elderly to drink fluid at regular intervals throughout the day.

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Thirst and Urine Colour

Thirst is one of the indicators of hydration status. The body’s fluid balance itself is regulated by thirst sensations, and fluid and salt concentrations, hormones and nerve signalling pathways.

For these reasons healthy individuals often receive advice from health professionals to “drink to thirst”. However, it should be recognised that age and whether we are healthy can affect how much we can rely on thirst.

Another indicator of whether we are adequately hydrated is urine colour. As a general rule of thumb, if you are healthy and well-hydrated the urine will tend to be straw-coloured, and becomes progressively darker the more dehydrated we become.

Once it becomes honey-coloured this a sign that not enough water has been drunk. Urine that is dark brown in colour can indicate severe dehydration.

Please note, certain medications and foods, such as beetroot, may change the colour of your urine.

How Much Water Do We Need?

Like vitamins and minerals, our fluid requirements are individual and depend on factors such as body weight and size, age and gender, levels of physical activity and the temperature of our environment. European guidelines, however, provide a useful insight into how much water our bodies need each day.

The European Food Safety Authority (EFSA) states that water contributes to the maintenance of normal physical and cognitive functions and normal thermoregulation.

Based on the EFSA’s scientific opinion on adequate water intake, women should aim for total water intakes of 2 litres per day and men 2.5 litres per day. The same guidelines also apply to older individuals.

Remember, these guidelines include water from beverage and food sources. Ideally 70-80% of this should come from drinks and 20-30% from foods.

Food with a high water content; such as melon, soups and stews, will make the greatest contribution to overall water intake. As hydration levels fluctuate during the day, it is advisable to sip water regularly throughout the day.

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The Benefits of Proper Hydration

1. Combat Fatigue – You can’t run on all four cylinders if you are dehydrated. Water is one of the most important sources of energy for your body. It helps cells complete important enzymatic activities which contribute to good sleep, restoration of bodily systems, and the production of ample energy to get you through your day.

2. Reduce High Blood Pressure – When the body is fully hydrated, the blood is approximately 92% water. This helps to keep the blood moving freely through the veins and arteries, helping to prevent high blood pressure along with other cardiovascular ailments.

3. Halt Allergies and Asthma – When the body is dehydrated, it creates more histamines – organic nitrous compounds which help to regulate our immune response. If we have too many histamines circulating, we will feel congested and have difficulty breathing, along with other allergic reactions caused by the body’s response to foreign bodies.

4. Reduce Acne, Dermatitis, Psoriasis, and Premature Aging of the Skin – With proper hydration, the skin practically glows. Without it, our skin cannot properly rid itself of toxins and so it becomes irritated, inflamed, and congested, causing a host of unsavoury results ranging from itching, blackheads, redness, acne, and general blotchiness.

5. Stop High Cholesterol – When the body hasn’t had enough water, it will start to produce more cholesterol so that cells can still function properly.

6. Eliminate Digestive Disorders – Water can help eliminate and reduce the incidence of ulcers, bloating, gas, gastritis, acid reflux, and IBS. You also will experience less frequent constipation since water helps matter move quicker through the intestinal tract. A well-hydrated body simply purges toxins and metabolic wastes better.

7. Flush Out Unwanted Bacteria from the Bladder and Kidneys – People who are well hydrated experience less frequent bladder or kidney infections since water helps to flush out any unwanted microbes that try to accumulate in these eliminative organs. These organs are especially sensitive to disease without proper hydration since they are responsible for eliminating stored toxins and bodily waste.

8. Speed Up Joint and Cartilage Repair – Most of the padding in our cartilage is made up of water, so if we don’t drink enough of it, our bones will feel stiff and our joints will take a beating. Joint repair after workouts or injuries is also expedited by proper hydration.

9. Stop Gaining Unwanted Weight – When our cells are depleted of water, they cannot create energy we need to function, and so they send a signal to the brain to ‘get more goods.’ This means you will eat more, and likely carry some extra unwanted pounds.

To avoid this, simply stay hydrated and your cells will stay happy and not send ‘fat signals’ to the brain. Further, and more obviously, replacing other drinks with water will help naturally keep the weight off. Some water with lemon each morning can be especially beneficial.

10. Slow the Aging Process – Finally, all of our organs require copious amounts of water to function properly. If we stay dehydrated for long stretches, every cell, organ, and system in the body has to work harder, which means we will age faster. Drinking enough water literally keeps you young feeling, looking, and acting – for longer.

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Top Tips for Healthy Hydration

1. Whilst you can meet your body’s water requirements from other drinks, water is one of the healthiest ways to hydrate as it has no calories or sugar.

2. Foods can also contribute to your daily water intake. Those with a high water content; for example melon, soups, stews, fruit and vegetables, will make the greatest contribution.

3. Drink at regular intervals throughout the day, in order to meet you body’s water requirements.

4. The elderly and children are more at risk of dehydration since they are not always regulating their water intake properly.

5. Make sure you always have access to water, even when you are out and about.

6. You may need to drink more water when you exercise or spend time in hot and dry environments.