Water, the elixir of life, is the most abundant substance in the human body. It makes up roughly 60% of our total body weight. It is vital for a healthy body and mind. Despite this, many underestimate the significance of adequate hydration.

In short water is needed for the body’s structures and processes such as: maintaining normal temperature, lubricating and cushioning joints, protecting your spinal cord and other sensitive tissues. It also helps the body to get rid of waste through urination, perspiration, and bowel movements. Inadequate hydration will negatively impact all of these functions.  Let’s take a closer look at some the functions that are dependent on water

Maintaining Fluid Balance

Water is vital for regulating body temperature, aiding digestion, and facilitating nutrient absorption. It serves as a lubricant for joints and cushions vital organs. A study published in the journal Nutrition Reviews emphasises the critical role of hydration in maintaining fluid balance within the body (Manz, 2005).

Optimising Cognitive Function

Dehydration can really have a negative impact on the brain. It can affect concentration, alertness, and short-term memory. A meta-analysis published in the journal Nutritional Reviews highlights the detrimental effects of dehydration on cognitive function.  It emphasises the importance of adequate hydration for optimal mental health (Benton & Burgess, 2009).

Enhancing Physical Performance

For athletes and fitness enthusiasts alike, staying hydrated is really important and can impact the ability to achieve peak performance. Even mild dehydration can impair exercise performance and increase perceived exertion. Research published in the Journal of Strength and Conditioning emphasises the importance of proper hydration for optimising physical performance and reducing the risk of exercise-induced heat illness (Sawka et al., 2007).

Supporting Digestive Health

Water plays a crucial role in digestion, helping to dissolve nutrients and transport them throughout the body. Insufficient hydration can lead to constipation and hinder proper waste elimination. A study in the European Journal of Clinical Nutrition underscores the importance of adequate fluid intake in promoting gastrointestinal health and preventing digestive disorders (Arnaud, 2003).

Boosting Skin Health

Adequate hydration is essential for maintaining skin elasticity, preventing dryness, and promoting a radiant complexion. Research published in the Journal of Cosmetic Dermatology highlights the beneficial effects of hydration on skin physiology. Adequate hydration plays a role in preventing premature aging and enhancing overall skin health (Palma et al., 2015).

Supporting Kidney Function

The kidneys play a crucial role in filtering waste products and toxins from the blood. Optimal hydration ensures adequate blood flow to the kidneys, facilitating the excretion of waste products through urine. An article in the American Journal of Kidney Diseases underscores the importance of hydration in preventing kidney stones and supporting overall kidney function (Curhan et al., 1999).

Preventing Urinary Tract Infections

Drinking plenty of water can help flush bacteria from the urinary tract, reducing the risk of urinary tract infections (UTIs). Research published in the Journal of the American Medical Association suggests that increased fluid intake is associated with a lower risk of recurrent UTIs, highlighting the preventive role of hydration in urinary tract health (Hooton et al., 1996).

So what should you drink?

The body’s main requirement is for water – pure and simple! If you don’t like drinking plain old tap water then try flavouring it with citrus fruit – pop a slice or two of lemon, orange or lime in 2 litres of water and drink that throughout the day. 

You will get some water from coffee and tea BUT you will also get toxins such as caffeine that your body has to process.  Yes you guessed it – water is needed for this process.  Drinking herbal tea is the best option for having a warm drink if you can’t stomach warm water.

Needless to say drinking alcohol does not really help with your 2 litre a day target.  Your body has to work hard to process and eliminate the toxins from alcohol.  It’s far better to make sure you have had your 2 litres of water before you have that glass of wine.

To sum up

The importance of drinking plenty of water each day cannot be overstated. From maintaining fluid balance and optimising cognitive function to enhancing physical performance and supporting overall health, hydration is the cornerstone of well-being. By making a conscious effort to stay adequately hydrated, you can help to ensure optimum health as well as staving off aging of the skin and helping to keep joints supple and healthy.

DRINK 2 LITRES OF WATER EACH DAY

References:

– Arnaud, M. J. (2003). Mild dehydration: a risk factor of constipation? European journal of clinical nutrition, 57(Suppl 2), S88-S95.

– Benton, D., & Burgess, N. (2009). The effect of the consumption of water on the memory and attention of children. Nutritional Reviews, 68(5), 131-138.

– Curhan, G. C., Willett, W. C., Rimm, E. B., & Spiegelman, D. (1999). Prospective study of beverage use and the risk of kidney stones. American journal of kidney diseases, 33(6), 1012-1017.

– Hooton, T. M., Vecchio, M., Iroz, A., Tack, I., Dornic, Q., Seksek, I., … & Johnson, J. R. (1996). Effect of increased daily water intake in premenopausal women with recurrent urinary tract infections: A randomized clinical trial. JAMA, 277(11), 871-877.

– Manz, F. (2005). Hydration and disease. Nutrition Reviews, 63(suppl_1), S40-S54.

– Palma, L., Marques, L. T., Bujan, J., & Rodrigues, L. M. (2015). Dietary water affects human skin hydration and biomechanics. Journal of Cosmetic Dermatology, 14(4), 272-282.

– Sawka, M. N., Cheuvront, S. N., & Carter III, R. (2007). Human water needs. Journal of strength and conditioning research, 21(6), 21-37.

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