Is water really the essence of life?
- Rebecca Szczypka
- Nov 9, 2022
- 3 min read
Updated: Dec 27, 2022
The adult human body mass is approximately 60% water! It is critical to human health and survival. Many of the chemical reactions that take place in our bodies, happen within our body fluids.
These fluids also help distribute oxygen and nutrients to our cells, water aids removal of waste products from other bodily processes such as metabolism and it helps our body to regulate its temperature.
The body has an amazing ability to regulate and distribute water as needed, it moves water into cells and amongst the fluids around cells to keep the body functioning. Without enough fluid, the liquid component of your blood (plasma) becomes more concentrated which means they have trouble transporting nutrients such as proteins, minerals, nutrients, and oxygen around our body.
Signs and symptoms related to reduced water intake
Inadequate water intake corresponds with elevated heart rate as your heart must work harder to pump blood around your body, including to your brain. Reduced nutrient and oxygen delivery to the brain, can cause headaches, decrease memory, and cause confusion as well as lead to low energy and fatigue.
Your body will sequester water in times of need, if you’re not drinking enough your body will reabsorb water after the digestive process, pulling fluids from what will become your stool. As such, constipation, and smaller, harder, darker poos are a sign of dehydration.
Your kidneys may also hold onto water as an emergency reserve, it’s your kidneys that regulate your hydration status. You may notice that you urinate less when you’re not drinking enough water, likewise when you’re drinking enough your urine output will increase and become clear. Note that if you feel you urinate a lot, and so can’t possibly not be drinking enough water, pay attention to what you’re drinking; caffeine and alcohol have diuretic effects which may be contributing to your urine output.
If your kidneys have to work too hard for too long, you may be at risk of kidney stones and urinary tract infections.
Proper hydration allows you to sweat, which is your bodies way of regulating its temperature. Pay attention to how much you sweat when you exercise. If you’re not sweating much, your body may be holding onto more liquid for other vital functions, this can cause you to overheat and can decrease muscle function and recovery.
Your skin also depends on water. If you’re not drinking enough your body will prioritise your internal organs over your skin, leaving it dry, and saggy.
List of symptoms relating to low hydration:
Thirst
Dry Mouth
Dark urine
Urinating less often
Tiredness
Fatigue
Lightheadedness/ dizziness
Confusion
Poor memory
What else can cause dehydration?
It may not only be the level of water consumed contributing to hydration status, other factors include, illness and high fever, vomiting and diarrhoea; increased sweating, such as during hot weather or through exercise; frequent urination, such as caused by certain medications, as seen in diabetes, and with alcohol consumption
How much should we drink?
Despite various reports on what is the correct amount to water to drink, there is very little evidence to suggest that there is a set optimal amount. Optimal intake is a very personal thing, and is influenced by various factors including age, sex, weight, health conditions, weather conditions, activity levels and life stage.
However, the standard recommendations do serve as a good goal post, in general, most of us probably don’t drink enough water. I don’t think you need to add drinking 3 litres of water to your list of life goals; trying overly hard to achieve something that just doesn’t suit your body is an added mental stress. If you don’t think you’re drinking enough water, you’re probably not, so start where you are, and add an extra glass or two a day.
Eat your water!
In researching all things water, I read this statement a lot. Many fruits and vegetables contain a high water content and can contribute to your hydration status. The added benefit here is that including these in your diet will also guarantee you an antioxidant, vitamin, electrolyte and fibre boost!
Cucumber (96%), courgette (95%), tomato (94%), pineapple (87%), watermelon (92%), celery (95%), strawberries (92%), iceburg lettuce (96%), spinach (92%), cabbage (92%), radishes (95%), bell peppers (92%),
The bottom line is that water is critical! It should be considered as important as food intake, exercise habits and sleep quality.
I urge not to stress about trying to reach an intake that was by anyone but yourself, remember that you feel like you don't drink enough, you likely don't. So set yourself your own targets and you're onto a winner.
If you'd like help with setting targets and optimising your nutrition, head over to my website or instagram and send me a message.
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