The Importance of Hydration
Did you know the average human is made of 50%-80% water?
Without maintaining an adequate level of hydration our bodies can’t function at their best. Water is an essential component for our daily functions.
Water regulates our body temperature - when the total amount of water in your body is below the normal level (hypohydration) your body can’t properly regulate heat causing a rise in body temperature and heart rate
Water lubricates our joints - performance in sport or exercise may not be as good as it could be
Water insulates and acts as a shock absorber for our brain, spinal cord and organs – dehydration results in impaired motor control, decision-making abilities and concentration.
Water assists in carrying nutrients and oxygen to our cells – this includes metabolization of proteins and carbohydrates which we utilise to fuel our bodies
Water assists in flushing waste and toxins from our body - this includes gastric emptying
How do we know if we are dehydrated?
FUN FACT: Thirst isn’t the best indicator that you need to drink. If you feel thirsty, you are probably already dehydrated!
Top 8 signs you are dehydrated
1. Headaches
2. Fatigue
3. Mood Changes
4. Muscle Cramps
5. Slow Reaction Times
6. Confusion or Hallucinations
7. Dry or Cracked Lips
8. Dark Coloured Urine
“a loss of fluid equal to two per cent of body mass (for example a 1.4 kg loss in a 70 kg person) is enough to cause a detectable decrease in performance.
A loss even greater than two per cent could potentially lead to severe physical effects including nausea, vomiting, diarrhoea and other gastro-intestinal problems”
– Victorian Government, Better Health Channel
Our optimal daily water intake depends on a range of factors.
Genetics – some people naturally sweat more than others
Body size – larger body sizes tend to sweat more
Medical Conditions – diabetes, heart disease, and cystic fibrosis are commonly
Medications – diuretic’s can cause your body to lose more fluid
Body size – larger body sizes tend to sweat more
Fitness level – fitter athletes generally start to sweat earlier and sweat more due to increase muscle contraction and heart rate
Temperature – hot and humid conditions increase sweat rates
Exercise intensity – as intensity increases, so does sweat rate.
How do we make sure we are consuming enough water?
We get about one fifth (1/5th) of the water we need from food, the rest we get from drinking fluids.
On average men need to consume 10 cups (cup = 250mL), women need to consume 8 cups (add another cup a day if pregnant or breastfeeding), and children need to consume 4-8 cups per day.
We can get water from any fluids — including tea, coffee, fruit juice and soft drinks. However, health specialists recommend we limit our intake of such fluids due to their negative impact on our overall health, weight, teeth and often have an unwanted stimulant effect. Water is best!
Top Tips to Stay Hydrated
Always carry a water bottle with you
Keep chilled water in the fridge on hot days
Flavour your water with lemon, strawberries or mint to add flavour
Always having water on the table when you’re eating
Is it possible to drink too much water?
In some people, drinking too much water can lead to hyponatremia (the levels of sodium in the blood become too diluted). Hyponatremia can occur when people who do intense physical activity like marathons consume too much water throwing out their electrolyte balance or people with chronic conditions like chronic kidney disease, heart failure or liver disease cannot get rid of water from the body as efficiently.
If you have any of these conditions or some other long-term medical condition, it is also a good idea to discuss your water consumption habits with the doctor.