Hydration is one of the most critical aspects of maintaining a healthy lifestyle. The human body is composed mostly of water, and proper hydration is essential to ensure optimal bodily function. So why do so many people still not consume enough water which promotes a range of health problems? Modern lifestyles mixed with an abundance of non-water beverage options has somehow allowed us to forget one of the most vital needs for our bodies.
The National Academies of Sciences, Engineering and Medicine state that men should consume about 3.7 liters (125 ounces) of fluids (ideally water) per day, while women should consume about 2.7 liters (91 ounces). Adequate hydration is essential to maintain a balance of body fluids that regulate bodily functions. These functions include:
Regulating body temperature
Digesting food
Transporting nutrients and oxygen throughout the body
Lubricating joints and tissues
Removing waste products from the body
Proper hydration also has a significant impact on physical performance. Dehydration has a direct affect on athletic performance while reducing endurance. Even mild dehydration can impair cognitive function, leading to decreased alertness, concentration, and memory.
"Drinking enough water is essential for maintaining good health. Dehydration can lead to a range of health problems, from fatigue and headaches to more serious conditions like kidney stones and heat stroke."
- Dr. Lawrence E. Armstrong, a professor of kinesiology and director of the Human Performance Laboratory at the University of Connecticut
In addition to its physical benefits, proper hydration is also essential for maintaining good mental health. Foregoing adequate hydration can lead to a range of health problems, including:
Fatigue and headaches
Muscle cramps and weakness
Kidney stones
Constipation
Urinary tract infections
Heat stroke and other heat-related illnesses
To ensure proper hydration, it is important to consume enough fluids throughout the day. While water is the best option, other beverages such as tea and sports drinks can contribute to overall hydration. However, it is important to limit intake of sugary drinks, which can lead to excessive calorie consumption and increased risk of obesity and other health problems.
Here are some tips to help ensure proper hydration:
Drink water regularly throughout the day, even if you are not thirsty
Carry a water bottle with you to make it easier to drink water on-the-go
Eat foods with high water content, such as fruits and vegetables
Avoid or limit consumption of sugary drinks and caffeine, which can dehydrate the body
Monitor your urine color – clear or a pale yellow colour indicates proper hydration, while darker colours indicate dehydration
Increase fluid intake during exercise and hot weather
"Water is an essential nutrient and is critical for life. Water is involved in almost every bodily process and is essential for maintaining health and wellness."
- Dr. Fereidoon Shahidi, a professor of biochemistry at Memorial University in Newfoundland
We all know proper hydration is essential for maintaining optimal physical and mental health. The question is how good are we at ensuring proper hydration occurs daily for regular bodily function, physical performance and promoting good mental health.