From Hydration to Transformation: The Surprising Ways Water Intake Impacts Your Physical and Mental Well-Being

A key factor you might be forgetting about… water intake!

Today we are diving into the topic of hydration.

When we think about changing our diet and lifestyle, water intake is often overlooked and forgotten; however, your fluid intake might be the key factor you are failing and is one of the most simple habits to change. Ensuring that you are drinking enough fluids helps keep fluid levels in the body where they need to be in order for all bodily functions to occur.

We as humans are roughly 60% water – the brain and heart are made up 73%, and your lungs 83%, which highlights the importance of ensuring you drink enough fluids daily. Although we are all unique and everyone will require a slightly different amount of water, aim for between 2 and 2.5 litres per day as a general guideline to fulfil essential body functions. If you are an athlete, for example, or are in a hot climate, you will need to consume more to account for loss through sweat.

Our cells, organs and tissues require water to function, including to help maintain body temperature, remove waste and for optimal brain functioning. We are constantly losing water from the body, primarily through sweat, urine and respiring.

Water consumption is vital for digestion and good gut health, particularly for keeping everything moving and preventing constipation. Digestion begins with saliva, which is predominantly water and then uses the enzymes found in saliva to help break down the food we consume. As well as helping to break food down, water helps to make nutrients more accessible to the body, delivering them to where they are needed. Our kidneys and liver also use water to help excrete waste.

Adequate water intake can also have a substantial positive effect on skin health.

If you frequently suffer from low mood and low energy levels, look at your current water intake, as this could play a significant role.

How do I know if I am drinking enough?

By the time we feel thirsty, the body is already dehydrated and potentially suffering some of the effects of dehydration. As well as this, drinking to eliminate the feeling of thirst will not fully hydrate the body. Therefore, keeping on top of your hydration status before thirst kicks in is important. By getting into the habit of consistently drinking water throughout the day, every day, you will reduce the risk of dehydration. The best indicator of hydration is your urine colour – dark-coloured urine is a sign that the body needs more fluid, so ensure your urine remains pale.

To help you keep on top of your hydration, try and keep a large water bottle with you at all times throughout the day – take it with you everywhere you go!

Do all drinks contribute to my total daily fluid intake?

In short, yes, all drinks will contribute to daily fluid intake. Try and get the majority of fluids from water. Milk, teas, coffees and juices will also all contribute, as most are over 85% water. Other drinks will have additional nutrients such as sugars, fats, vitamins and minerals. Fruit juice will also contribute to your fruit/vegetable intake for the day too. Avoid regular consumption of drinks with added sugars as these will increase the risk of dental problems, weight gain and type two diabetes.

As well as drinks, food also contributes to daily water intake – another reason to ensure you consume plenty of fruits and vegetables.

Exercise

One of the most critical circumstances for increasing water intake is increased exercise, so make sure you drink plenty before, during and after your workouts. If you are an early morning exerciser, drink water immediately after waking.

Athletes need to be even more aware of fluid intake due to increased fluid loss through sweat. Mild dehydration (as little as a 1-3% fluid loss can) has significant knock-on effects. It can lead to impaired mood and concentration and an increased risk of headaches. Your physical performance will also be affected, which may impede your fitness/weight goals in the long term. You will also fatigue quicker, and your recovery rate will be much slower.

If you are an athlete or know you sweat excessively when you exercise, you may wish to include an isotonic sports drink to replace fluid and salts lost through sweat. You can also purchase electrolyte powders and tablets to mix with water.

Nutritionist Becs

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