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Why is it important to stay hydrated?

During the recent warmer weeks you have probably naturally been drinking more water however, staying hydrated is a daily necessity regardless of the temperature.

Water keeps the body functioning as it should, and we can't survive without it yet so many people are not drinking enough. This is more common in older adults which is a problem.

How much do I need?

We are all different and things like climate, environment, age and activity will all influence how much fluid you need to consume but roughly speaking, most adults need about 2 — 2.5 litres per day. Before you gasp and make claims of "I could never drink that much!", bear in mind that you will lose around 1.5 litres a day when you wee, about 200ml in your poo and roughly 500ml in sweat. On top of this you will be losing fluid while breathing. So, all of a sudden drinking 2 litres per day doesn't sound so much.

In warmer weather, if you have a fever or if you are physically active, you'll need a higher intake to account for the increased loss of fluid due to sweating and increased breathing rate.

As you age, although activity levels tend to drop, your fluid intake should not, as your body will be less efficient at preserving water.

Am I drinking enough?

There's a very easy way to know... check your wee.

If you go all day without peeing, then you're dehydrated. If you are needing a wee every 2 — 4 hours, there's significant volume and your urine is light/straw coloured then you're probably well hydrated.

What counts towards fluid intake?

Non alcoholic fluids including fruit juice, milk, tea, herbal tea and coffee all count towards your fluid intake. But isn't caffeine a diuretic? Although caffeine acts as a mild diuretic, studies have found that consuming moderate amounts of caffeine does not seem to affect hydration and therefore drinks that contain caffeine do contribute towards fluid intake. Alcohol is a diuretic and does not count! Beware fizzy drinks as they contain empty calories and play havoc with your dental health.

Water is found in the foods that we eat with fruit and vegetables being excellent sources. Load up your plate with salad through the summer and reach for the soups in the water.

What are the symptoms of dehydration?

Severe dehydration is life threatening. However even early symptoms of dehydration can make you feel unpleasant. Symptoms include;

• Headaches
• Dark urine (your wee should be straw coloured)
• Feeling tired
• Not passing enough water
• Poor concentration
• Feeling dizzy or light headed

As you age, your body is not as good at reading the symptoms of dehydration which makes you more prone to dehydration in older age. Don't wait until you are thirsty to start drinking, keep a bottle of water with you and keep sipping throughout the day. If it's out of sight, it's most likely out of mind!

Benefits of drinking water

Water makes up 50 — 70% of your body and is essential for life. Every organ, cell and tissue needs water to function properly. Need more convincing?

1. Lubricant for joints — dehydration reduces the joints shock absorbing ability which leads to joint pain
2. Acts as a cushion for the nervous system — dehydration affects the brains function and structure
3. Helps to regulate body temperate — water that is stored in the middle layers of the skin allows us to sweat. When there is too little water in the body, heat storage is increased, and you will be less able to tolerate heat strain.
4. Helps to prevent headaches
5. Helps to transport nutrients — Your blood is 90% water. Thick sticky dehydrated blood will not move around the body as easily as hydrated blood.
6. Delivers oxygen throughout the body — as above
7. Forms saliva and mucus — helping us to digest our food preventing friction and damage
8. Lubricant for eyes
9. Boosts skin health — who doesn't want clear, glowing, less wrinkly skin?!
10. Aids digestion — dehydration contributes to constipation and heartburn
11. Water flushes body waste — as above but water is also needed in the process of sweating and passing water
12. Breathing — airways are restricted to preserve water when you are dehydrated which means allergies and asthma are worse
13. Helps maintain healthy blood pressure — lack of water causes blood to become thicker which means the heart has to work harder in turn increasing blood pressure
14. Prevents kidney damage — kidneys regulate fluid in the body.
15. Weight loss — water can reduce the likelihood of overeating
16. Makes nutrients and vitamins accessible — as nutrients dissolve in water, if there's not enough available, they can't dissolve and reach different parts of the body.
17. Boosts physical performance — joint lubrication, body temperature regulation, energy from nutrients: this point could contain every point from the full list. Without water your body cannot function at its best and as such performance is reduced.
18. Reduces severity of hangovers — although dehydration isn't the cause of a hangover, alcohol is a diuretic which increases symptoms of thirst, dry mouth, tiredness and headaches
19. Can help to reduce stress — studies have show that dehydration can lead to higher levels of cortisol making it harder to deal with every day stressors
20. Aids recovery — water helps to remove toxins from the body which in turn relieves muscle tightness and cramping

But I don't like water

There's plenty of other drinks available as well as lots of foods to choose from which contain water. Go and find something you like. Your body needs it. No excuse!