Is Water An Everyday Necessity Or Just An Accessory?

Some of the fundamental uses of water by the body include:

Aiding food digestion
Moving food through the body faster, which prevents constipation and toxin build up
Ensuring the kidneys remain healthy; thus helping to prevent urinary tract infections and kidney stone formation
Diluting and flushing out toxins and waste products via sweating, urination, exhalation and bowel movements
Helping to regulate blood pressure and body temperature
Aiding circulation throughout the body
Keeping the skin looking hydrated, healthy, young and supple (yes, this means you should try upping your intake of water before investing in expensive skin creams!)

Water is also required by your muscles and organs as well as your brain to keep them functioning optimally. Moreover, water makes up all the body fluids, such as:
✔ Blood
✔ Extracellular fluid - around the cells
✔ Intracellular fluid - within the cells
✔ Saliva
✔ Lubrication for the joints and eyes
✔ Lymphatic system

Are You Saying I Don´t Drink Enough?

You might wonder whether 2 or 3 glasses of water each day is enough to keep you going each day, but bear in mind that we lose water through sweating, breathing, urine output and bowel movements, so consuming just enough water to whet a thirst is not enough to prevent dehydration and to keep the bodily functions running normally. Losing just 2% of your normal water content without it being replaced can cause symptoms of dehydration such as thirst, headaches, loss of concentration...

Losing just 2% of your normal water content without it being replaced can cause symptoms of dehydration such as thirst, headaches, loss of concentration, dizziness, visual disturbances, low blood pressure, muscle cramps, fatigue and weakness, dry mouth/throat, loss of appetite, darker coloured urine and, not least of all, severe tetchiness! Did You Know? Humans can only survive an average of 8-14 days without water.

So How Much Water Is Enough?

The recommended daily intake for water is at least 1.5 to 2 litres per day. Yes, that´s more than the 500ml bottle you drink at the gym! In fact, when you exercise, you need to up the water intake for that day considerably in order to combat the loss of water through perspiration. Believe it or not, even a good vacuuming session or housework can lower your stores; so when you´re rushing around watering the flowers, don´t forget to water yourself! Another important thing to remember is that your water intake needs to be spread out evenly, at regular intervals throughout the day. Drinking a bucket-load before leaving the house to cover you for the day just won´t cut it! That´s a bit like eating three meals in a row to last you for the day… it may save time, but it certainly won´t keep you full for 24 hours!

Tips for Optimum Hydration

Taking a drink bottle with you to work and keeping it on your desk so it´s often within sight is one of the best ways to make sure you don’t forget to drink. In summer, you can chill your drink bottle and add ice to make it more refreshing and appealing. Be sure not to leave the same bottle there for a fortnight and expect the stale water to be more appealing than a mid-morning coffee! Another good way to remember to drink water regularly is to drink a glass of water before each meal. (Ideally 20-30 minutes before each meal and snack. This has the added benefit of helping you differentiate thirst from hunger!) Also, try starting off your day with a glass of water with a squeeze of lemon or lime 20-30 minutes before breakfast to kick-start your digestive system.

Water With A Twist!

Some people just don´t like drinking water alone. If you´re one of these people, try inviting some friends to join you! Or try flavouring your water by adding:

✔ a few slices of fresh lemon or orange; ✔ sliced cucumber and/or lime juice; ✔ a sprig of mint leaves give a great fresh flavour; ✔ or, if you must, add a touch of pure fruit juice. Increasing your intake of fresh, raw vegetables (which have high water content) increases your water uptake as well.Don´t be fooled! Coffee, alcohol, energy drinks, black and herbal teas can have a diuretic effect and actually dehydrate you by causing more water to be excreted, so make sure you increase your water intake if you are having any of these beverages.

When Water Is Not Enough: The Importance of Electrolytes

Water is not always enough to rehydrate us properly; especially if we are exercising a lot, because important minerals are lost with perspiration. These minerals are known as electrolytes and are crucial for keeping fluids within the body in balance and to maintain good hydration. Do you feel like you drink and drink and don’t feel that you have quenched your thirst? Well, you may be lacking in electrolytes; especially if you’re losing more water than usual. The most important of the electrolytes are sodium and potassium because they regulate fluid balance within and around every cell in your body. However, calcium and magnesium are also necessary for electrolyte balance. Electrolytes can be helpful not just for the hyper-active, but for anyone who is sweating a lot or loosing large amounts of water. Equally prolonged diarrhoea and/or vomiting can lead to dehydration and electrolyte imbalances, which can cause more severe symptoms than just dehydration alone. The quality of the water you consume is also key. In most cases, drinking purified water is better than regular tap water because harmful microorganisms and toxic elements have been filtered out, as well as chlorine (and that nasty swimming pool taste!). The best water purifiers are those that use methods such as reverse osmosis to remove the much smaller fluoride particles as well. Having said all that, if it´s a case of tap water or no water, unfasten the faucets!