"Water is life”, as the wise old proverb puts it, summarises the profound fact that water is the essence of existence itself. Water is much more important than food since it satisfies our physical thirst, irrigates the crops that produce food, purges the pollutants in our environment and has so many other uses.
It is an essential component of the complex web of life, supporting humans, animals, and ecosystems in equal measure. This adage reminds us poignantly of the vital role water plays in our survival in an increasingly interconnected world, encouraging us to treasure and safeguard this life-giving resource for future generations, and also understanding water as an essential part of good health.
This article discusses the many benefits of water and staying adequately hydrated, shedding light on the compelling reasons to prioritise our daily fluid intake. Water is essential for life; it provides the environment for all life processes and transports oxygen, nutrients, and metabolites within the body.
If the loss of water is not compensated by the intake of fluids, it leads to a decrease in the amount of water in the body. The clinical term for deficiency of total body water is dehydration. Dehydration can result from disease, heat exposure, excessive exercise, and inadequate water intake. Severe dehydration can lead to changes in the body’s chemistry, kidney failure, and even become life-threatening.
Maintaining the proper hydration status has important implications for health. Improper hydration status may have an impact on cognition, kidney stone risk, and weight management, among other consequences.
The European Food Safety Authority [EFSA] recommends that adult men should drink 2500 ml of water from meals and drinks, whereas women should only drink 2000 ml, this averages about eight to ten glasses of water per day.
Nevertheless, the amount of water needed depends on a variety of factors, including clothing, environmental circumstances, age, body composition, intensity and duration of labour or exercise, and food.
It’s important to understand that what may be suitable for one person may not be sufficient or even necessary for another. The key to achieving optimal hydration is to listen to one’s body, heed thirst signals, and adapt fluid intake according to unique circumstances.
This individualised approach ensures that we address our specific hydration requirements, promoting overall well-being and health.
In addition to consuming fluids through direct liquid intake, a substantial portion of our daily water intake, approximately 20 per cent, is derived from the foods we incorporate into our diet, with fruits and vegetables playing a significant role in this contribution.
These foods are not only rich in essential vitamins, minerals, and dietary fibre, but they also have a high water content. Fruits like watermelon, oranges, and berries, as well as vegetables such as cucumbers, lettuce, and celery, are excellent examples of water-dense foods.
This dietary water through food intake is essential for maintaining overall hydration and is an often-overlooked aspect of our daily fluid balance. By including a variety of water-rich foods in our diet, we not only enhance our hydration status but also support our overall health and well-being.
This dual approach to hydration, through both fluid consumption and dietary choices, underscores the importance of a well-rounded and balanced diet for maintaining proper hydration levels.
Contrary to promoting proper and correct methods of hydration of the body, certain drinks can have the unintended effect of contributing to eventual dehydration. Alcoholic, caffeinated, and sugary drinks, though commonly consumed, can be culprits in diminishing the body’s water balance.
Alcohol is a well-known diuretic, which means it increases urine production, leading to fluid loss. Caffeine, found in coffee, tea, and many soft drinks, also possesses diuretic properties, potentially intensifying the risk of dehydration. Sugary beverages, like sodas and energy drinks, may trigger an excessive intake of sugars and calories, diverting our focus from water, which is essential for hydration.
In the quest for proper hydration, it’s essential to be mindful of the impact of these beverages and, when consumed, to balance them with adequate water intake to ensure that our bodies remain appropriately hydrated and functioning at their best.
Be aware of the signs and symptoms of dehydration, including thirst, less frequent urination, dark-coloured urine, fatigue, dizziness and sometimes confusion. To avoid letting your body get to that point, develop a hydration plan. Drink sufficient amounts of water throughout the day and incorporate hydrating vegetables and fruits into your meals and snacks.
Interestingly, in a small number of people overhydration can occur when people drink much more water than their body needs. People, particularly athletes, who drink excessive water to avoid dehydration can develop overhydration. People may also drink excessive water because of a psychiatric disorder called psychogenic polydipsia which is a form of mental illness where patients present with water-seeking and excessive drinking.
The result is too much water and not enough sodium in the blood. However, drinking large amounts of water usually does not cause overhydration if the pituitary gland, kidneys, liver, and heart are functioning normally. To exceed the body’s ability to excrete water, a young adult with normal kidney function would have to drink larger volumes of water a day on a regular basis.
Dr Vincent Mutabazi is an applied epidemiologist.
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