Just add water
Do you often feel irritable or have regular headaches? We often blame the demands of a busy life; however it may be that we simply need to drink more water.
Water is essential for life, without it we would survive only a few days. Water is responsible for transporting nutrients in our bodies, temperature regulation and the removal of waste from our bladder. Our body is made up of 60-70% water; in children this can be as high as 80%. .
Daily we lose water through urine, stools, sweat, tears and as water vapour as we breathe. We replenish this from the fluids we drink and foods we eat. A small amount of water is also produced as a by-product of metabolism.
Dehydration occurs when the amount of water leaving the body is greater than the amount being consumed. To maintain hydration we need to drink 8 glasses a day; however this can vary according to individual requirements. The initial signs of dehydration begin when we have lost about 2% of total body fluid. These include, but are not limited to thirst, fatigue, irritability and headaches. Serious illness can develop if fluid loss continues up to 5% of total body fluid and if the body reaches 10% total body fluid loss, emergency medical help is needed. Fluid loss 10% and above can be fatal!
Don’t rely on feeling thirsty to remind you to drink, as by this time we are usually already dehydrated. Ensure you drink sufficient quantities to maintain pale coloured urine throughout the day.
Who is at most risk of dehydration?
- Kids – due to their small body weight and high water content they are more susceptible to dehydration. They often cannot vocalise that they are thirsty and are more susceptible to illnesses which can result in dehydration.
Try ice blocks and jelly to increase fluid intakes in unwell children. Often a drink bottle on their desk in class will help remind them to drink. Carry water bottles in the car, particularly over summer.
- The elderly - their sensitivity to thirst becomes less acute, they are slower to respond to changes in environmental temperature and tend to eat and drink less. They may also be on medication, have hormone changes or an illness that may cause dehydration.
Make drinking convenient – have a sipper bottle on hand or add a slice of lemon or lime to flavour water.
- Those with an illness such as fever, vomiting and diarrhoea – water and electrolytes such as sodium and potassium are essential to maintain fluid levels.
If you or your family are suffering from gastric illness it is advisable to discuss fluid and electrolyte replenishment with your doctor.
- Athletes and those working in a hot humid environment – increased sweating requires increased fluid intake.
Consider using a sports drink when training for intervals longer than 1 hour, to replenish both fluid and electrolyte levels.
- People with uncontrolled diabetes or those on medications that have a diuretic effect.
The benefits of maintaining hydration:
- Boosts mental and physical performance
- Balances mood
- Prevents dehydration induced headaches
- Decreases risk of developing kidney stones
- Softens stools to help prevent dehydration
- Helps prevent urinary tract infections
- Increases milk production in breastfeeding mums.