Are you drinking enough?
Are you drinking enough?
Drinking water & staying hydrated; most of us know we should, but have difficulty doing so (including me). Your body needs water to survive. And even more to function at it’s best. With water making up to 60% of your body weight, it’s not a surprise it is so essential. What does it do?
Helps your kidneys and liver remove toxins and waste from your body.
Helps to regulate body temperature.
Lubricates joints and helps with mobility.
Helps absorb and transport nutrients in the body.
Skin clarity – improves skin elasticity and reduces wrinkles!!!
Blood pressure regulation – improves blood flow through arteries and veins.
Brain function – cushions brain and spinal cord and improves cerebrospinal fluid flow.
Some say it can improve fatigue and drowsiness.
Each day you lose 8-12 cups of water through breathing, sweat & urine. It is recommended men consume up to 12 cups of water daily, and women 9 cups (yes men do usually sweat more). We usually get an additional 2 cups from the food we eat (fruits and vegetables).
If you are in hot weather, exercising, pregnant or breastfeeding or drinking coffee and alcohol, you will require more.
Checking urine colour first thing in the morning is a good indication of hydration. Straw or pale yellow colour is a good sign. Brown or apple juice colour is a sign of dehydration – time to up your consumption.
Tips:
Start the morning with a glass of water (before any coffee). Even better is warm water with a little lemon juice (which whilst it is acidic outside the body, it is actually alkalising in the body. If your body is acidic, it may contribute to symptoms, pain and inflammation.)
Set goals of how much to drink (that’s where water bottles come in handy).
Carry a water bottle with you.
Add a slice of lemon/lime/orange or use a drop of essential oils.
Add herbal teas to your day.
Substitute sparkling water instead of soft drinks or alcohol.
I do need to mention, there is however, too much of a good thing. Hyponatremia is where is sodium levels drop, and sodium helps keep the balance of fluids in and out of cells. When the cells swell due to high amount of water in the cells, it may cause confusion, drowsiness, and headaches and even seizures. This however is at extreme levels of water consumption. It’s finding a balance.
Water is a struggle for me, and I need to be consciously aware to ensure I drink enough. This month it has been a big focus, and feel so much better for it!