Humble H2O is the most indispensible nutrient. In fact, we need more water every day than any other nutrient as it is the fluid in which all our vital bodily processes take place.
Drinking plenty of water keeps us healthy, improves weight loss, helps us to focus and charges up our energy.
The benefits of drinking more water
As well as allowing our bodies to function properly, there are many health benefits associated with drinking water.
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Water saves calories. Replacing calorie-containing drinks with zero-calorie water automatically means big savings in your daily calorie balance.
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Water reduces discomfort and protects your health. Water improves conditions like Irritable Bowel Syndrome (IBS) and protects against urinary tract infections, kidney stones, cystitis and other bladder infections – even cancers of the digestive tract. And don’t overlook the part it plays in reducing the discomfort of constipation.
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Water reduces hunger and helps weight loss. Dieters often mistake a sense of thirst as a sense of hunger, particularly if they are not in the habit of drinking regularly and are less aware of their need for fluids.
When you feel an unexpected hunger pang, try having a glass of water first and waiting for 30 minutes. If hunger is still present, then have a healthy snack. By increasing your water consumption, you can reduce your cravings for treats and stay focused and energised because you are adequately hydrated.
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Water with meals helps you feel fuller. Water causes the fibre in foods to swell, activating the stretch receptors in the stomach lining and signalling a sense of fullness.
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Water makes you look better. The improved blood flow from drinking water benefits the quality of your skin, making you look more radiant and healthy. What’s more, it plumps out the cells at the base of each hair follicle, boosting the bounce and texture of your hair.
How the body uses water
Water makes up about two-thirds of the body and is found in all cells and the fluid that surrounds them. It supports many vital functions including:
- Transporting nutrients around the body
- Carrying away waste products
- Participating in metabolic reactions
- Acting as a lubricant and cushion around joints and inside the eyes and spinal cord, protecting them from shock and damage
- Maintaining blood volume
- Regulating normal body temperature
- How the body maintains an adequate fluid balance
The body works hard to control a delicate fluid balance by adjusting both fluid intake and excretion. The system that lets you know your fluid levels are falling is your thirst, which is activated by the hypothalamus. You can tell when you have had enough to drink by the stretch receptors in your stomach.
The problem with the thirst mechanism is that often it lags behind your physical need for hydration, so it pays to be aware of other signals. These include:
- dark coloured urine (clear, light coloured urine indicates adequate hydration)
- infrequent urination
- feeling sluggish and tired
- difficulty in focusing
When your body is even moderately low on water, your blood becomes thicker and your heart has to work harder to circulate it. This makes your brain less active, which explains why you have trouble concentrating.
Furthermore, you don’t burn energy as efficiently as you would when you’re well hydrated, which is why you feel tired. Dehydration is a dangerous condition that results in weakness and exhaustion, and being slightly under-hydrated most of the time means you are not as perky and alert as you could be.
How much water should you drink?
Your individual need for water depends on varying factors like your level of physical activity, your diet, the general temperature and prevailing humidity levels. A good rule is to aim for 6 to 8 glasses per day, as indicated in your online diary. It is essential to drink extra during and after physical activity to replace losses from sweat and hard breathing, to regulate your core temperature and reduce fatigue.
If you find that you constantly feel thirsty, no matter how much water your drink, you should see a health professional as unquenchable thirst is one sign of diabetes.
Other fluids
The total water you drink each day includes not only drinking water but that in other beverages, such as milk and juice, even soft drinks. The lower the calories the better for weight loss, of course – and water has zero calories and no other additives, so it’s the dieter’s drink of choice.
Try herbal or fruit teas or green tea for extra variety. You can make your own infusions with mint leaves, lemon and ginger.
The milk in coffee or shakes is a valuable source of extra nutrients as well as fluid.
Soups are another great way to boost your fluid intake, and especially welcome when it’s cold outside. Our recipe section includes many mouthwatering suggestions, like this hot and sour noodle soup with prawns.
If you have the urge for a soft drink or a juice, have a glass of water first to reinforce the water habit.
Fill a jug with water and place it where you can see it all day to remind yourself to have another glass.
Keep a bottle in the car or in your bag for top-ups when you’re on the go.
Make sure you enter your consumption of drinking water in your
diary at least 4 times a week. Aim to tick off each glass – and even a few more.