While super foods, vitamin supplements and fad diets get a lot more press than a simple glass of water; H20 is one of the most critical components needed to maintain your body’s health. According to the NHS, water comprises two thirds of our body weight and is needed to transport nutrients around the body, as well as flush out waste.
However, many of us don’t drink the amount of water we need. The European Food Safety Authority recommend that women consume approximately 1.6 litres (eight 200ml glasses) of fluid per day, while men should consume approximately 2 litres (10 x 200ml glasses).
Don’t Dehydrate
If we won’t drink enough to replace the fluids our bodies lose naturally, we become dehydrated.
Common signs of dehydration are:
- Dark urine, not passing as much urine when you go to the toilet
- Headaches
- Lack of energy
- Sustained feeling of thirst
A range of factors can contribute to dehydration, from the amount of physical exercise you are doing to your diet. Persistent vomiting, diarrhea and sweating as a result of fever can also play a part.
Certain groups of people are at a greater risk of dehydration, including babies and infants, as they have a low body weight and are more sensitive to even small amounts of fluid loss. Athletes are at a greater risk because of the large amount of fluid they lose through sweat, as are those with long-term conditions such as diabetes or alcoholism.
Treating Dehydration
When you are dehydrated, replenishing your body’s level of fluids is the number one priority—so drink up! Water, semi-skimmed milk, diluted squash and fruit juice are the healthiest choices, but you should avoid caffeinated or fizzy drinks if possible.
If you are treating dehydration in a child, do not give them water as the main replacement fluid as this may further dilute the level of minerals in their body and exacerbate the problem. Diluted squash or an oral re-hydration solution is recommended for children that are dehydrated as a result of diarrhea and vomiting.
See your GP if…
Severe dehydration can cause serious problems if left untreated, so make an appointment with your GP if you are suffering from the following symptoms:
- Lethargy and tiredness
- Dry mouth and eyes that won’t produce tears
- Not passing urine for eight hours or more
- Rapid heartbeat
- Dry skin that returns to position slowly when pinched
- Blood in your stools or vomit
A Feast of Flavours
- According to the NHS, drinks like tea and coffee do count towards your daily quota, however, water, milk and fruit juices are the healthiest source of fluids.Water is the healthiest choice when you are searching for a drink to quench your thirst because it contains no calories and no sugars to increase your risk of tooth damage.
- High in calcium and protein, milk is a sensible beverage choice. Opt for semi-skimmed, one percent fat or skimmed milk and avoid flavoured milk and milkshakes that are high in sugar.
- Fruits are a superb source of water—particularly watermelons, oranges, grapefruit and cantaloupe melons. In addition to the high water content, fruit juice packs in a range of other vitamins and minerals and count as one of your five a day.
- Some vegetables are also a nutrient-rich source of water. If you are making juices at home, celery, cucumber, tomato, green peppers and Romaine lettuce are all great choices.
- With their high caffeine content, tea and coffee are not the best choices if you are suffering from dehydration. However, moderate amounts are fine as long as you are drinking plenty of non-caffeinated fluids as well. Alternatively, try a fruit or herbal tea that doesn’t contain any caffeine.
- If you are suffering from exercise-related dehydration, sports drinks containing electrolytes and a carbohydrate solution can be helpful.
A Special Kind of Water…
Some studies have shown that drinking bottled mineral water as opposed to regular tap water can be beneficial for health. Unlike tap water, mineral water is free from chemicals and preservatives, and also contains essential minerals including iron, calcium and magnesium. Dehydration-preventing electrolytes (salts that include bicarbonate, chloride, potassium and sodium) are also found in mineral water, and help the cells of your body absorb water.
If you drink a lot of tap water at home, purifying your water with a filter can improve the taste by eliminating chlorine, bacterial contaminants and lead. A water filter is also a more economical option than purchasing bottled mineral water to drink at home.
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