Drinking enough water is important to maintain good health varies. The amount of drinking water depends on physical activity level, age, health-related issues, and environmental conditions. Drinking water can prevent dehydration, which can lead to many problems. Drinking water has many other important benefits for us.
What are the benefits of drinking water?
Get rid of wastes through urination, perspiration, and bowel movements.
Regulating body temperature.
Carrying nutrients and oxygen to your cells.
Aiding digestion.
Lubricate and cushion joints.
Protect your spinal cord and other sensitive tissues.
Preventing constipation.
Normalizing blood pressure.
Flushing bacteria from your bladder.
Maintaining electrolyte (sodium) balance.
Protecting organs and tissues.
Stabilizing the heartbeat.
Aids in weight loss.
Help to clear our skin.
Situations where the body needs more water than normal
In physically active.
In hot climates.
When Having diarrhea or vomiting.
Running a fever.
Dehydration
You probably know that it's important to drink plenty of fluids when the temperatures soar outside. But staying hydrated is a daily necessity, no matter what the thermometer says. Because water keeps every system in the body functioning properly. Unfortunately, many of us aren't getting enough to drink, especially older adults. Older people don't sense thirst as much as they did when they were younger. And also if they're on a medication such as a diuretic, that may cause fluid loss and lead to dehydration. To ward off dehydration, drink fluids gradually, throughout the day. An easy way to do this is to have a drink at each meal, as well as socially, or with medicine.
If a person becomes dehydrated and cannot sweat enough to cool his or her body, his or her internal temperature may rise to dangerously high levels. This causes heat stroke.
What are the warning signs of dehydration?
Weakness.
Low blood pressure.
Dizziness.
Confusion.
Dark color urine.
Mood change.
Overheat the body.
Constipation.
Kidney stones.
It's not just water that keeps you hydrated. All beverages containing water contribute toward your daily needs. Such as,
Caffeinated drinks
Alcohol
Sugary drinks
Drinks with sugar alternatives
Sports drinks
Water from these beverages leads to a net positive contribution to total fluid consumption. Also, the above beverages vary in their nutrient and calorie content.
1. Low or no-calorie beverages :
Plain coffee or teas, sparkling water, seltzers, and flavored waters, are low-calorie choices that can be part of a healthy diet.
2. Drinks with calories and important nutrients :
Low fat or fat-free milk, fortified milk alternatives such as unflavored soy or almond milk, or 100% fruit or vegetable juice contain important nutrients such as calcium, potassium, or vitamin D. These drinks should be enjoyed within recommended calorie limits.
Sugary drinks :
Regular sodas, fruit drinks, sports drinks, energy drinks, sweetened waters, and sweetened coffee and tea beverages.
Alcoholic drinks :
If you choose to drink alcohol, do it moderately. Alcohol intake should be limited to one drink per day for women, and 1-2 drinks per day for men.
Caffeinated drinks :
Moderate caffeine consumption (up to 400mg per day) can be a part of a healthy diet. That’s up to about 3-5 cups of plain coffee. Too much caffeine can give you the jitters or keep you from sleeping.
Drinks with sugar alternatives :
Drinks that are labeled “sugar-free” or “diet” likely contain high-intensity sweeteners, such as sucralose, aspartame, or saccharine.
Sports drinks :
These are flavored beverages that often contain carbohydrates, minerals, electrolytes, and sometimes vitamins. The average person should drink water, not sports drinks, to rehydrate.
But water is still the better choice. Remember, sugary drinks can lead to weight gain and inflammation, which can increase your risk for developing diseases such as diabetes.
Not only beverages but also you can get some fluids through the foods that you eat especially foods with high water content, such as many fruits and vegetables.
How much water should you drink a day?
For a normal healthy,
70 kg adult male,2.5L/day.
58 kg adult female 2.2L/day.
Water intake must be individualized and there's no one-size-fits-all answer for how much water you should drink. A healthy person's water needs will vary, especially if you're losing water through sweat because you're exercising, or because you're outside on a hot day.
What are the health conditions that lead to taking in too much water?
Thyroid disease or kidney, liver, or heart problems
If you're taking medications that make you retain water
Tips to Drink More Water
Choose water over sugary drinks.
Carry a water bottle with you and refill it throughout the day.
Add a wedge of lime or lemon to your water. This can help improve the taste and help you drink more water than you usually do.
Serve water during meals.
Freeze some freezer-safe water bottles. Take one with you for ice-cold water all day long.
Methni Dahanayaka
References
https://www.cdc.gov/healthyweight/healthy_eating/water-and-healthier-drinks.html
https://www.health.harvard.edu/staying-healthy/how-much-water-should-you-drink
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