Written By: Vivian BenjaminHydration Explored Hydration is the process of retaining water balance. Hypohydration and hyperhydration are terms used to define body water deficit and excess. The human body is made up of approximately 70% of water. All the metabolic function that takes place in the body needs water. For instance, blood circulation needs the assistance of fluid to travel across the body to supply cells with oxygen and nutrients. Although water doesn’t contain any natural nutrients it is still an essential “nutrient” for all bodily functions. Nevertheless, the water balance inside your body is challenged by 4 factors; sweating, urinary, faecal and respiratory water losses. The human body doesn’t have sufficient storage for water thus; water losses have to be replaced daily. The human hydration status can be examined through body weight changes, plasma and urine. Types of Drinking Fluid Previously, we all heard about how drinking water is good for general health and well-being nonetheless; not many people like drinking just plain water. Recently, we are hearing about infused water, herbal water or teas that are beneficial to health. In my years of practice, I have met many people who still think that they are fully hydrated even just drinking milk tea and coffee. Not many people like to drink clear fluid because it doesn’t have any flavour or taste. But does drinking milk tea, coffee or soft drinks that contain sweeteners benefit your mind and body? Does it keep you fully hydrated? Drinking tea and coffee may be beneficial to boost brain health but is that enough? What we must do is rethink hydration. Are we hydrating ourselves? A balanced fluid intake is essential in everyday life. My principle in life is to practice “balance”. Drinking water (clear fluid), herbal teas and coffee is recommended for general health. In this article, I’m going to share with you the benefits of drinking water and 10 simple tips to hydrate yourself. 7 Benefits of Drinking Water Let’s explore how drinking water (clear fluid) can help maintain your mind health and physical health. 1. Regulate body temperature When you sweat, water is lost from the skin hence; reducing your body temperature. Drinking water is essential to make up for the water loss as dehydration increases body temperature. Water is neither acidic nor alkaline therefore; it’s perfect to function as a regulation of body temperature. 2. Lubrication for joints Drinking plenty of water before you exercise is important as water can help lubricate the joints. 3. Nutrient and oxygen transport The blood is made up of fluid therefore; it needs water to help transport oxygen and nutrients to the cells in your body. Drinking plenty of water keeps blood circulation active and healthy. 4. Waste removal Water is important to flush out metabolic waste from the body through sweating and urination. 5. Prevents kidney stones The kidney is an important organ responsible for filtering out body waste. Drinking less water encourages kidney stone formation subsequently; damaging the kidney. 6. Aid in digestion Water is essential in transporting nutrients throughout the body. When food is consumed it is digested, metabolised and absorbed in the body. Moreover, water is important in bowel function to avoid constipation. 7. Boost brain health Several studies concluded that drinking enough water positively influences memory, focus and alertness. Dehydration results in headache and confusion therefore; drinking sufficient water is crucial in brain health. 10 Simple Tips to Keep Hydrated Modifying your lifestyle isn’t easy as changes can either have a negative or positive effect depending on how you perceive it. But it all starts with a positive mindset and clear goals. If you set a goal to make sure that you want to keep hydrated then use strategies that work best for you. Below are simple tips to keep hydrated. 1. Drink as soon as you wake up When I was a young girl, I always see my grandmother drinking a cup of warm water every morning as soon as she woke up. She mentioned that drinking water helps remove toxins from the body. Since then I have always practiced drinking water the moment I wake up in the morning. Drinking water in the morning always refreshes my mind so; I could start my day positively. 2. Keep a water bottle that has measurements Keeping a water bottle with measurements helps remind you how much you have drunk and drinking in one day. Make sure to always replenish the water you have drunk. I always make sure I drink 500ml once I wake up, 500ml before my morning exercise and 500ml after my morning exercise. That is the basic recommendation nevertheless; different people have different fluid needs. You need to learn to understand your body’s thirst cues. The water bottle shown below has measurements and a safety lock that prevents accidental opening. (Click the bottle to purchase it while stock last). 3. Make sure to drink enough after lunch and dinner Every time you eat lunch or dinner remember to drink water to help the body digest and absorb nutrients. Some people like to drink before meals, some like to drink in between meals and some prefer drinking water after meals. Either way is fine as long as you drink a set amount of water. 4. Utilize technologies Presently, we live in a digital world where technologies take up most of our lives. We all have smart gadgets so utilize them in a beneficial way. Use apps that can help you keep track of your water intake. Recommended apps that you can try:
5. Keep a journal Writing a journal is another method where you could keep track of your water intake daily. Documenting is the best method to keep a history of your progress, which will help you see your daily habit changes. In addition to that, writing things down helps you achieve your goals and you may even find inspirations to better hydrate yourself. 6. Stock up on herbal teas in the fridge Balance is the key to achieving overall health and well-being. You can also consume herbal teas besides drinking water to maintain hydration. Not only that herbal tea hydrate you but it also provides numerous health benefits. You can consume numerous flower teas – check out my articles on medicinal plants. www.nutritiontakes.com/medicinal-plants.html 7. Set reminders/alarms You can use your mobile phone to set an alarm or reminder to drink water or herbal teas. You can set up a simple reminder such as “water time” or “herbal tea time” or change the words according to your creativity. 8. Always keep a water bottle in places you frequent
Always place a water bottle in places that you frequent such as your work desk, car, gym bag or even your handbag. Make sure you change the water daily and wash your water bottles to keep bacteria at bay. 9. Try snacking with water instead of food Whenever you crave a snack, try “snacking” on water or herbal teas. You will be surprised to see that water also help keep you full. Snacking on water may be a good method to reduce snacking on unhealthy food choices. 10. Consume food that contains high water Water and herbal teas can keep you fully hydrated. But did you know that consuming food high in water also helps your body maintain hydration? Below are some food examples that are rich in water:
All in All Maintaining adequate hydration is crucial for humans to achieve a healthy mind and body. Consuming water (clear fluid) helps keep the body healthy nonetheless; some people may not like to drink plain water that doesn’t have any taste. Herbal teas can be an alternative to achieve proper hydration however; incorporating water into your daily life is vital. Try practising a balance between water and herbal teas to attain optimal hydration. There are many benefits to drinking water and methods you can incorporate to help you drink water. I hope these strategies can inspire you to nourish yourself holistically. Share in the comments section below what works best for you or if you have other ideas that could be valuable. References 1. https://www.bda.uk.com/resource/the-importance-of-hydration.html 2. https://www.cdc.gov/healthyweight/healthy_eating/water-and-healthier-drinks.html 3. Nakamura, Y., Watanabe, H., Tanaka, A., Yasui, M., Nishihira, J., & Murayama, N. (2020); Effect of Increased Daily Water Intake and Hydration on Health in Japanese Adults; Nutrients; 12(4):1191. 4. AlDisi, R.; Bader, Q.; Bermak, A. (2022); Hydration Assessment Using the Bio- Impedance Analysis Method; Sensors; 22:6350. 5. Kavouras, S.A. (2019); Hydration, dehydration, underhydration, optimal hydration: are we barking up the wrong tree?; European Journal of Nutrition; 58:471–473. 6. Erica T.P. (2021); A Journey through the Early Evidence Linking Hydration to Metabolic Health; Annals of Nutrition and Metabolism ;76(1):4-9. 7. Watso, J.C. & Farquhar, W.B. (2019); Hydration Status and Cardiovascular Function; Nutrients; 11:1866.
2 Comments
Philo
29/7/2023 02:24:37 pm
After reading the article, I realised the importance of water intake in our daily lives. Thanks to the author to enlighten us about water intake. God bless.
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Vivian Benjamin
30/7/2023 01:39:19 pm
I'm glad I get to inspire people to drink water as part of their balanced diet. Take care. :)
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