Staying Hydrated

Water plays a key role in a healthy diet and is considered a nutrient. Every chemical process that happens in our bodies occurs in water. Our bodies are made up of approximately 55%-70% water. This can be approximately broken down in the following water percentages in the body:

Muscle = 75% water

Brain = 85% water

Bone = 22% water

Blood = 90% water

Liver = 82% water

Water must continually be replaced. We achieve this through drinking and the consumption of certain foods. It is important to note that alcohol and caffeine contain diuretics that make the body lose water, so won’t help with rehydration.

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How Our Bodies Use Water

Some of the things we use water for are digestion, temperature regulation, delivering oxygen to all parts of our body, the lubricating and cushioning of joints, the absorption of nutrients and the removal of waste.

Drinking water is vital for the above processes, but it also helps us make saliva which is an important first step in the digestive process.

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How Much Should We Drink?

The answer to this varies depending on numerous criteria. A general rule of thumb is 2-2.5 litres per day. However a more accurate number can be calculated according to body weight. One litre of water for every 25kg of weight. Things like hot weather and strenuous exercise will mean you need a greater water intake than usual.

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The following recommendations come from the American College Of Sports Medicine (1996) on fluid guidelines when exercising.

24 hours prior to exercise: Consume nutritionally balanced diet.

2 hours prior to exercise: Consume 500ml of fluid.

During exercise: Drink cool fluid, preferably 15-22c with an intake of 150-200ml every 15-20 minutes.

During exercise (>1 hour): Fluid and carbohydrate requirement can be met simultaneously by ingesting 600-1200ml/hr of carbohydrate (4-8).

During exercise (1 hour): Approximately 0.5-0.7g of sodium/litre of water would be appropriate to replace fluid lost from sweating.

After exercise: As a general rule of thumb, following exercise one should consume 1 litre of fluid per kilogram of weight lost (during the period of exercise).

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Why Hydration Is Important

Either extreme of water intake - too much or not enough - creates a stress response in our bodies. An easy indicator for how hydrated you are is the colour of your urine. Pale urine means you’re well hydrated. The darker the urine the more dehydrated you are.

Dehydration tends to be far more common than hyponatremia which is excess water consumption that reduces sodium levels in the blood to dangerous lows.

Dehydration can cause serious health issues. Even mild dehydration can impair physical and mental function.

Some signs of dehydration can include:

Dark urine

Dry skin

Thirst

Hunger

Fatigue

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Water is an essential nutrient for our body’s function and wellbeing. Prioritising hydration along with the rest of your nutrition will reap rewards. Don’t wait until you’re thirsty to drink water!

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