Now more than ever, when health is at the forefront of our minds, it is important not to forget how crucial it is to stay hydrated in order to keep our bodies healthy. Especially, in a tropical country like Sri Lanka where we experience summer all year around, it is vital to know how to stay hydrated.
Why do we need fluids?
Water makes up a large proportion of the body – on average 60% of body weight in men and 50-55% in women. Water has many functions in the body:
- To help regulate body temperature
- Transport nutrients
- To maintain our glowing, healthy skin
- Acts as a lubricant and shock absorbers in joints
- Remove waste products which are passed in the urine.
Water is lost in urine, sweat as well as throughout the day when you breathe. We are uniquely designed to regulate our own body temperature, particularly in hot conditions, by losing more water through the skin (perspiration), which in turn acts to cool the body helping to maintain a stable temperature. Therefore, living in a hot climate, losing fluid through sweating, carrying out sport activities – we need to ensure we drink fluid more regularly to make sure all bodily functions are able to take place as normal.
What happens when you are dehydrated?
Studies have shown that at about 1% dehydration (equivalent of 1% of body weight water loss) there are negative effects on mental and physical function, and these become more severe as dehydration
gets worse.
Low levels of fluid cause:
- Headaches
- Feelings of dizziness
- Poor concentration
- Dry mouth
- Lethargy
Once the body detects that more water is needed, kidneys reduce the amount of water lost in the urine. Hence, the colour of the urine becomes darker.
How much water do you need?
Adults: 1.5-2 litres of fluid a day or 8-10 glasses
Children: 6-8 glasses a day
Fluid intake depends on factors such as:
- Climate
- Level of physical activity
- Age
Needs vary from one person to the next, but there are certain population groups who may need to pay particular attention to hydration.
– Children need plenty of fluid, despite their smaller body size, and they should be encouraged to drink regularly, especially if they are very active.
– Infants get their fluids from breast or formula milk, but will start to get some fluids from food when they move onto solids.
– Older adults may have a weaker sense of thirst and, if necessary, should be helped and encouraged to drink regularly.
Recommendations
- You can identify your hydration level by looking at your urine colour. Aim for a pale straw like colour. Darker colour indicates you need to increase your fluid intake.
- Drinking water is the best & healthy way to up your intake. However, alternatives such as coconut water, lemon/cucumber/mint infused water, adding basil seeds to you water are also great ways to remain hydrated.
- 150ml of fresh juice or smoothies can provide water however you should be limiting these due to the sugar content and lack of fibre when compared to eating whole fruits.
- High water content foods such cucumber, watermelon, tomatoes, celery and spinach can also contribute towards your fluid intake.
- Tea, coffee and milk are great options but shouldn’t be taken in large amount because anything in excess is bad for you.
- Food for hydration – drinking soups, packing you plate with vegetables, stews and homemade fruit popsicles are some great options too!
- Avoid: sugary beverages, energy drinks, and alcohol.
Tips for Hydration
For all those who are finding it hard to stay hydrated here are some tips we want to share with you:
- Using your phone – you can set alarms every hour to remind you to drink a glass of water or
even download an app which can help you track your intake as well as send reminders - Carry a water bottle to work, school or even have one at home. This will help you keep track
of how many times you have refilled your bottle. - Stay hydrated before, during and after exercise as it can affect performance and energy
levels. Coconut water post exercise is a great idea!
By: Humaira Azeem
