ARE YOU DRINKING ENOUGH WATER?
THE GUILD OF COLON HYDROTHERAPISTS
Water and You
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Are you drinking enough water?
So why is water so important?
Water is vital in order for our bodies to function; it lubricates eyes and
joints, flushes out toxins and waste, and keeps our skin healthy.
Our bodies contain a large amount of water; in fact about two-thirds of our body weight is water. However, we need it all - losing just one percent of our body weight due to fluid loss can cause dehydration and any more than that can lead to serious medical complications. And remember we're constantly losing water, by sweating or urinating, so by drinking we're keeping our supplies topped up.
How can I tell if I'm dehydrated?The easiest way to is to look at the colour of your urine. If it's pale you're probably ok, if it's any darker than the colour of straw, you're probably not drinking enough.
Symptoms of dehydration include headaches, loss of concentration and tiredness, dry eyes and skin. Ongoing dehydration can cause problems with, among other things, your kidneys, liver, joints and muscles. Many people are unaware that they're dehydrated; they've simple become used to not feeling 100 per cent. If you ever feel thirsty, you're probably dehydrated. You should drink throughout the day, rather than when your body cries out for liquid.
From a vanity point of view - hydrated skin looks younger as its plumper; dehydrated skin looks sallow, saggy and older. Just by drinking more water you could look years younger!
How much do we need?The Food Standards Agency and The British Dietetic Association recommend that people living in the UK (or a country with a similar climate) drink six to eight glasses of water every day. That's about one and a half to two litres; or a big bottle of water. Children will not need as much water as adults.
Remember that this advice is based on an average day in Britain; when the weather heats up, or you've done a lot of exercise you'll need to drink more. Remember to stick to the daily recommended limit as drinking too much water can be just as damaging. Too much water could lead to water intoxication, which can be fatal.
To find out a more accurate water intake, try our online hydration
calculator. It calculates the amount of water you need to drink based on your
weight and the amount of exercise you do each day.
The most efficient way to drink enough and stay hydrated is to drink plain water; a fizzy drink only contains about 65 per cent water.
If you really don't like water, try diluting it with a little pure fruit juice. The Food Standards Agency also recommends drinking semi-skimmed milk.
If you're also drinking tea and coffee it's worth remembering that the caffeine in them acts as a diuretic, which means you'll want to urinate more, so drink a little more to compensate. And while we're at it, alcohol doesn't count as it dehydrates you. So if you're knocking back the booze you'll need to up your water intake.
How can I drink more?
- Start each day with a glass of water - adding a squeeze of lemon or lime
to give your digestive system a boost
- Keep a bottle of water on your desk and drink as you work
- Carry a small bottle of water in your bag with you
- Eat more fruit and vegetables - they've got a higher water content than most
other foods
- Drink a glass of water at set points in the day - one before lunch, one before
you leave work, one as you get home etc
- Have a glass of water every time you drink a cup of tea or coffee and every
time you eat
Bottled or tap?
Bottled water is big business these days. Many of us find that the water
that comes from our taps doesn't taste very nice, so buying bottled water
seems like
a logical solution. There are two types of bottled water, spring
water and mineral water. Spring water comes directly from a spring - where
it meets the ground, and it must
be bottled at source. It can be treated in order to meet hygiene standards.
Mineral water comes from under the ground, it flows over rocks before it's
collected which means it has a higher mineral content. Mineral water can't
be treated - except to remove dirt and grit.
In the UK bottled waters are regulated so that the labels help consumers understand what they're buying. This means that mineral levels must be listed, and it should be clear whether you're buying spring or mineral water. There are no known benefits to drinking bottled water over tap water, but if you prefer it, then you're likely to drink more, which is unarguably the healthier option.
Another option is to invest in a water filter. The filtering process lowers the lime-scale content of water, plus it reduces other substances that can affect the smell and taste of water; such as chlorine.
Hydration tips
Feeling intimidated by the thought of drinking more water each day?
Read below for tips on increasing your daily intake and recognising the signs
of dehydration.
How do I increase my daily water intake?
Start the day with a cup of hot water with a good squeeze of fresh lemon. This
will give your digestive system a real boost.
Instead of caffeine and alcohol, drink water. Caffeine and alcohol act as diuretics
and cause the body to lose water.
Throughout the day have water constantly available; keep a water bottle on
your desk so you can top up your glass throughout the day and carry a bottle
of water with you when you are on the go.
Create a daily schedule; drink a glass after breakfast, one before lunch etc.
You may want to track your water intake, why not download our pop up and screen
saver to ensure that you drink enough water!
If you are cold, drink warm water instead of coffee or tea which can dehydrate
you.
Ask for a glass of water to go with your coffee and tea in Cafes.
Drink a glass of water before and during each meal.
Don’t forget to eat plenty of fruit and vegetables as these have a high
water content and will contribute to your daily water intake.
Feeling peckish, snacking all the time?
Have a glass of cold water when you start to feel hungry. People often confuse
mild feelings of thirst with mild hunger.
Eat more fruit and vegetables each day. They are good for you and are 80-90%
water by weight.
Feeling incomplete?
Your body is 50-60% water. Drinking 6-8 glasses a day helps your body function
properly.
Unable to concentrate?
When you are dehydrated your attention and concentration can decrease by 13%
and short term memory by 7%. Drinking 6-8 glasses a day helps to improve your
concentration.
Are you getting enough?
Drink water even when you don't feel thirsty; by the time you feel thirsty
your body has lost between 2 and 5 cups of water!
A handy way to check if you are drinking enough water; pinch the back of your
hand whilst resting it on a flat surface. When you release the pinch, the skin
should snap back into place. If it is slow in doing this, you are probably
dehydrated.
Another simple way to check that you are drinking enough fluid is to check
the colour of your urine. The more transparent it is, the more hydrated you
are. You should seek to produce urine that is 'very pale yellow', 'pale yellow'
or 'straw coloured'.
Enjoy doing a lot of exercise?
Drinking water before any physical activity will help keep your heart rate
and body temperature lower.
Like to sing or talk a lot?
Drinking water helps to preserve your voice function and quality.
Is water a beauty product?
Water is the ultimate beauty product; dehydrated skin looks older than it
is.
Drink lots to keep your skin looking younger and more vibrant.
Looking forward to summer?
When the weather gets hotter your body loses more water.
You should drink
additional water each day to compensate for this loss.
Trying to lose weight?
Water can help with dieting. Drinking water often curbs the appetite and it
is calorie free.
Enjoy drinking coffee and tea?
Caffeine is a diuretic and can lead to dehydration and reduce your stimulus
to drink. As a guide caffeinated drinks should not count as part of your daily
fluid intake requirement. Why not drink a glass of water with your tea or coffee?
How much water should I drink every day?
The amount you should
drink each day depends on several factors including climate, physical activity
and diet. The UK Food Standards Agency recommends
that "in a moderate climate, such as the UK, we need to drink at least
6/8 cups/glasses of water (or other fluid) to prevent dehydration. In hotter
climates your body will need more fluids. This means approximately 2.5 litres
a day for the average person." Why not have a go at our hydration
calculator
to work out how much you should be drinking?
Water in food also contributes to your daily water intake. Fruit and vegetables
are 80-90% water by weight so are a must in your daily routine.
Is drinking water the only way to meet my daily water needs?
No. Drinking water is a low-cost, calorie-free way of increasing the amount
of water available to your body. It is also kind to teeth. However, water also
comes from the food that we eat and other drinks we consume. Fruit and vegetables
are particularly good as a source of water so make sure that you include them
in your daily diet.
Suffering from heartburn?
Drinking 1-2 glasses of tap water is a simple and effective treatment.
Can I really drink too much water?
Drinking too much water can lead to a condition known as water intoxication.
Water intoxication is most commonly seen in infants under the age of six months
and sometimes in athletes. The kidneys of a healthy adult can process fifteen
litres of water a day so you are unlikely to suffer from water intoxication,
even if you drink a lot of water, as long as you drink it over time as opposed
to drinking an enormous volume at one time.
The key is to ensure that you remain well-hydrated but not over hydrated
Need more convincing?
Question: What's the diffrence between a plum and a prune
Answer: Water
Prune, a slang term for an elderly person, due to the resemblance of wrinkled skin to a dried prune
Have a look at our dehydration
and you section to see how too little water can affect you.
All contents Copyright (c) 1998-2007 David Newman. All rights reserved