It is crucial to drink water every single day to ensure that we stay healthy and well. However, so many of us do not drink enough - if any - water throughout the day. Water is our body’s main chemical component, making up 50 to 70 percent of our body weight. Our body functioning relies on water to survive, and so, drinking enough water throughout the course of the day should be at the very top of our priority list.
Water is everything
Each and every cell, organ, tissue, and muscle require water to function. Water is the driver of our entire mind and body - it supports our mind and body strength, healing and processing:
Kidneys
Our kidneys filter approximately 120 to 150 litres of fluid, every single day. One to two litres of this amount is released from the body through urine and sweat, while the remaining amount is taken back into the bloodstream. Our kidneys rely on water to function. If the body does not have enough water, the kidneys cannot function properly. As a result, waste builds up, leading to chronic disease and kidney failure. If we experience dehydration over a long period of time, our organs stop functioning, resulting in dialysis, or even a kidney transplant.
Urinary Tract Infections (UTIs) are one of the most common types of infections in the body. When an infection spreads to the upper urinary tract and kidneys, permanent damage can occur, and in severe cases such infections may lead to septicaemia. When we drink enough water we reduce the risk of contracting a UTI, and can also help treat UTIs that are already in the body.
Kidney stones interfere with kidney functioning and increase the risk of chronic kidney disease. The main cause of kidney stones is a lack of water in the body.
When the body is dehydrated, electrolytes such as potassium, phosphate and sodium become imbalanced. These are required to carry signals between cells in the body. The kidneys maintain, balance and stabilise electrolyte levels. When the body lacks electrolytes it can result in seizures, a loss of consciousness, and kidney failure. Kidney failure is not only life threatening, but it can also lead to damage to the central nervous systems, a compromised immune system, and heart failure.
Joints and Muscles
Our joints are lubricated by water. The discs in our spine and the joints throughout the body are made up of cartilage which contain approximately 80 percent of water. When we are dehydrated, our joints cannot work properly, leading to pain and weakness.
Blood
Our bloodstream relies on water in order to function. Our blood carries oxygen throughout the body, and keeps us alive. With 90 percent of our blood being made of water, we would not survive without it. A lack of water can also lead to blood becoming thicker, increasing blood pressure.
Brain
The brain requires water for communication with the rest of the body. Water is used for hormone and neurotransmitter production, and therefore long periods without water can result in problems with regards to thinking, reasoning and concentration. Dehydration can also affect our mood, memory and brain performance. A lack of water has also been associated with the frequency of headaches and migraines, feelings of anxiety, and fatigue.
Skin
When we lack water our skin takes a toll. The skin becomes more vulnerable and dry. This can lead to premature wrinkles, uneven tone and skin conditions such as eczema.
Body Temperature
Water regulates body temperature. In our skin there is a middle layer which stores water. This water comes to the skins surface when the body heats up, evaporating as sweat to cool the body down. When the body lacks water, the body becomes over-heated, and cannot cope with the overwhelming heat, which can alter your body’s “normal” temperature “set point”.
Digestion
Our digestive system requires water to function. Issues such as constipation, a build-up of acid, heart burn and stomach ulcers can result from dehydration. Our bowel needs water for it to work. In addition, the minerals and nutrients which we consume need to dissolve in water in order to be digested and used by various parts of the body.
Saliva and Mucus
The body requires saliva to keep the mouth, nose and eyes moist. Saliva also assists with preventing friction and damage from occurring. The mouth is kept clean by drinking water, and tooth decay is avoided. When we are dehydrated our airways become restricted which can lead to asthma, and exacerbate allergic reactions.
Energy and Exercise
When we are dehydrated we lack energy and our physical performance abilities drop. This will slow us down - mentally and physically - with movement and exercise becoming more challenging. As a result we may become fatigued and lose motivation.
Muscle is 80 percent water, and so when you exercise you want to support the muscles.
If you are doing intense exercise and you tend to sweat a lot, you need to ensure to put water back into the body. Staying hydrated will not only support the joints, muscles and your energy levels, it will also help you achieve your best performance.
Weight maintenance
Staying hydrated assists with weight maintenance, and can help with weight loss. Drinking water approximately 30 minutes before eating a meal often allows us to feel fuller before we eat, assisting us in avoiding overeating, and potentially even supressing our appetite. Drinking water rather than sweetened juices and drinks can help us avoid consuming unnecessary sugars and calories.
Drinking water also assists with increasing satiety and boosting our metabolism, which increases the number of calories we burn. Something to consider is how we often mistaken thirst for hunger. Perhaps try having a glass of water next time you crave sugar, or feel like you may want a snack.
So, how much water do we actually need?
There is no global specific amount of water which has been confirmed as a required amount to be consumed daily. Each of us differ in weight, and have our unique bodies and challenges. However, as we lose water throughout the day through our urine and bowel movement, sweating, breathing and the body functioning, we need to replenish our water tank. It is said that on average we should drink approximately three to four litres of water every day. This amount is from water, as well as other liquids and food. However, only 20 percent of this amount should come from food and beverages, thus 80 percent being purely from pure water. Although certain foods and beverages contain water, these are not sufficient for supporting a healthy mind and body.
Every one of us is different
It is important to be aware and stay connected to our mind and body. By monitoring certain factors in our lives we can able determine the specific amount of water that we need, each day:
Exercise
If you live an active lifestyle where you are sweating often then you need to drink more water. The body loses a lot of water through sweat and when burning energy, so be sure to drink water before, during and after your workouts.
Environment
The environment in which we live will also determine how much water we need. When we are living in hot or humid environments we tend to sweat more. It is very important to drink water to sustain our energy and balance the mind and body functioning. Another aspect to consider is high altitude, as dehydration takes place when we are high up. So, if you climbing a mountain, or even flying on a plane, top up on your water intake to keep yourself balanced and strong.
Overall health
When we feeling ill our body attempts to get rid of the bacteria in our system. As a result the body heats up developing a fever, we may get diarrhoea, or vomit. It is very important to drink water, particularly when we are struggling with a bug or infection, to support the body in releasing toxins and waste, and replacing electrolytes.
The mommy life
Another important factor to consider is that when you are pregnant or breast-feeding you are losing a lot of the water in your body. Therefore ensure to stay hydrated so you can top up and have a sufficient amount of water to support both you and your baby.
Water comes in different shapes and sizes
Although we require 80 percent of our water intake to come from pure water, we can get the remaining 20 percent from delicious foods that carry high quantities of water. For example, many fruits and vegetables - such as watermelon, celery and spinach - are almost 100 percent water by weight. We can also drink beverages that are high in water and contain other nutrients - such as milk, juice and herbal teas. Although caffeinated drinks can contribute to your daily water intake, be cautious of sugar-sweetened drinks. Soda, energy drinks and other sweetened drinks may result in consuming more calories than needed.
Communicate with your mind and body
Our life is ever changing as we move through routines, go on vacation, spend some days doing more exercise than others, and experience changes in the seasons. Each of our needs vary based on how much we are exercising, how active our lifestyle is, the weather, and our health.
Check-in with yourself throughout the day. When we are aware and mindful, we are then able to really connect and take care of ourselves. When you are thirsty, drink. When you feel tired, or fatigued, drink. Ensure to drink water with each meal, and between meals. Also, top up on your water intake before, during and after exercise. Often health practitioners state that if your urine is colourless, or light yellow, then you are likely drinking a sufficient amount of water.
Too much water?
It is all about balance - stay aware of your mind and body, and see when you feel thirsty. Too much water can have a negative effect. The kidneys lose their ability to excrete excess water when there is too much water in the body. Furthermore, the content of sodium in our blood can decrease when we have too much water, which can cause hyponatremia, which can be life-threatening.
If you face certain health challenges you need to be aware of the side effects of your condition, and even your medication. For example, having a thyroid condition, kidney or liver issue, or taking medication - such as anti-inflammatory or opiate pain medications - can retain water in the body.
Some useful tips
Carry a bottle of water with you throughout the day and refill it as it runs low.
Aim to drink three to four litres of water every day.
Add a wedge of lemon to your water. This assists with digestion, and can add delicious flavour!
Choose water over sweetened drinks. These not only lead to consuming unnecessary sugars and calories, but also can lead to inflammation.
Slow down on the coffee. Caffeinated beverages can cause anxiety, shaking, and keep you from getting your sleep.
Overall, drink lots of water - it is everything for the mind and body, and it is so refreshing, and tastes so good!