The Basics of Hydration
June 12, 2024
Hydration
Excerpt
Many people today may think they cannot survive without their internet connection. But, the truth is air, water and food are the three necessities you need to survive. In this blog we are discussing the importance of water in your everyday diet.
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Certified nutritionists all over the world agree with the quote, “Water is the elixir of life.” You need to replenish the loss of water through sweat and tears. It needs to be replenished everyday, throughout the day. Most people know that they need to drink glasses of water everyday, which equates to 2.5 litres a day, to stay hydrated. Your dietician will help figure out the amount of water you need to drink and the amount from the intake of food and beverages, and the actual amount will vary for gender and activity.
Water in the human body
According to a study conducted by Mitchell and others (1945), each organ of the human body has water.
Here is the composition of water in the body they found:
- Brain and heart – 73% water
- Lungs – 83% water
- Skin – 64% water
- Muscles and kidneys – 79%
- Bones – 31%
Newborns and infants have a higher percentage of body water than adults, and as individuals age, the water decreases.
Human Body Water Composition of An Average Adult
One interesting fact for people who want to diet – Lean tissue has more water than fat tissue. Fat intake should therefore be limited and regulated with the help of a comprehensive diet plan.
Importance of water in the human body
Water is essential to keep the body functioning optimally, and we have listed out some of the key functions requiring regulated water intake.
- SInce it is an essential component of all human organs, it is a building material for cells>
- With the help of sweating and respiration, it helps to regulate the internal body temperature
- Acts as a carrier of carbohydrates and proteins in our bloodstream
- Assists in waste disposal as urine
- Essential for the formation of saliva and sweat
- Lubricates the joints and keeps them functioning optimally
- Becomes a shock absorber for the foetus during pregnancy
- Acts as a shock absorber for the brain and spinal cord
What is Hydration, Dehydration and Overhydration?
Hydration is the process by which humans replenish the water in their body that has been lost due to sweat, respirations and waste elimination. Staying hydrated is of immense importance as it helps with the functioning of many bodily processes that have been stated in the above section.
Dehydration occurs when the body’s water requirement is not replenished. It can be due to lower water intake, or illnesses such as diarrhoea and vomiting. One of the first signs of dehydration in the human body is cracked or dry lips. Dehydration causes electrolyte imbalance that can lead to lethargy and dizziness which can further lead to severe headaches.
Overhydration is the opposite of dehydration, and it occurs when an individual intakes more water than is normally required. It can lead to bloating, loss of appetite, and in some cases loss of vitamins and minerals from the body due to increased urination and sweating.
How does an individual stay hydrated?
Staying hydrated does not mean downing eight glasses of water when the realisation hits that today’s intake is not met. Instead, these are the things you need to follow to stay hydrated
Drink water the first thing in the morning
The first thing to intake in the morning is water. Sip through a glass of water for the first hour after waking up. Don’t have tea or coffee or juice. Drink Clean Water, that’s the elixir of life. It will hydrate the body which has not had anything to eat or drink for 6-8 hours.
Tips of Stay Hydrated
Drink water as per your body and activity requirement
The general belief, as mentioned above, is that an average adult needs to drink eight glasses of water to stay hydrated. Dieticians are quick to point out that this is not the exact need – as hydration needs vary as per a person’s body composition, the level of activity (athletes will need to drink more water than a person who does only one hour of physical exercise), and many other factors.
Drink water slowly and throughout the day
Never chug down water – it is natural to do so when thirsty and after physical activity and excessive sweating. At that moment, it’s okay. But, otherwise do not drink a glass or two of water in one go. Try sipping water throughout the day. Ancient Indian wisdom states that you should drink water the way a person drinks tea, slowly sipping it to enjoy the taste of each sip.
Drink more water in the morning
Dieticians will always advise to reduce the water intake in the later part of the day. Try and drink the maximum amount of water before late evening. Drinking water in the latter part of the day will force a person to get up through the night, affecting sleep, which can have a negative impact on health. Try and drink more water in the morning, but for people exercising in the evening, or going for night shifts, this rule is not applicable.
Water is a necessity and it should be drunk adequately. Whenever you are reaching out for an aerated drink or a sugary option, try having a half-a-glass of water. You will thank us; and your dietician, your body and your mind will thank you!
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