Why does body need water. Essential Role of Water in the Human Body: Vital Nutrient for Life

03.07.202316.06.2023 by alexxlab

How does water contribute to overall health. What are the key functions of water in the body. Why is proper hydration crucial for optimal bodily functions. How much water should different age groups consume daily. What factors influence individual water requirements.

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The Fundamental Importance of Water for Human Survival

Water is undeniably one of the most crucial elements for human existence. The human body can survive for weeks without food, but only a few days without water. This stark contrast underscores the vital role that water plays in maintaining life and supporting essential bodily functions.

Did you know that water comprises a significant portion of the human body? The average adult body consists of 50-75% water, with variations depending on factors such as age, gender, and overall body composition. This high water content is distributed throughout various bodily components, including:

Blood
Digestive juices
Urine
Perspiration
Lean muscle
Fat
Bones

Given the body’s inability to store water long-term, it’s essential to replenish our water supply regularly. Daily water intake is necessary to compensate for losses through various physiological processes, including respiration, perspiration, urination, and defecation.

Factors Influencing Individual Water Requirements

The amount of water an individual needs can vary significantly based on several factors. Understanding these variables can help in determining appropriate hydration levels for optimal health:

Body size and composition
Metabolic rate
Climate and environmental conditions
Dietary habits
Physical activity levels

How do these factors impact water needs? For instance, individuals with larger body sizes or higher muscle mass typically require more water. Similarly, those living in hot climates or engaging in intense physical activities may need to increase their water intake to compensate for increased fluid loss through perspiration.

Interesting Facts About Body Water Content

Understanding the nuances of body water content can provide valuable insights into hydration needs:

Men generally have a higher body water content compared to women
Body water content tends to decrease with age in both genders
The average adult loses approximately 2.5 to 3 liters of water daily
Hot weather and prolonged exercise can significantly increase water loss
Elderly individuals typically lose about 2 liters of water per day
Air travel can lead to increased water loss, with passengers potentially losing up to 1.5 liters during a three-hour flight

Essential Functions of Water in the Human Body

Water plays a multifaceted role in maintaining optimal bodily functions. Its importance extends far beyond simple hydration, encompassing a wide array of critical processes:

Cellular health maintenance
Blood viscosity regulation
Metabolic waste elimination
Body temperature regulation
Mucous membrane moisturization
Joint lubrication and cushioning
Urinary tract infection prevention
Digestion facilitation and constipation prevention
Skin hydration and texture maintenance
Nutrient and oxygen transport
Shock absorption for vital organs

How does water contribute to cellular health? Water forms the foundation of every cell in the body, maintaining their structure and facilitating essential cellular processes. It also plays a crucial role in maintaining blood consistency, allowing for efficient circulation throughout the body.

In terms of waste elimination, water is instrumental in flushing out metabolic by-products, excess electrolytes, and urea (a waste product resulting from protein metabolism). This cleansing action helps maintain the body’s internal balance and prevents the buildup of harmful substances.

Water Sources: Beyond Plain Drinking Water

While drinking water is the most direct way to hydrate the body, it’s not the only source of water available to us. Many foods contain significant amounts of water, contributing to our overall fluid intake:

Solid foods can provide approximately 20% of the body’s total water requirements
The digestion process itself produces a small amount of water as a by-product, accounting for about 10% of the body’s water needs
The remaining 70% of required water typically comes from consumed fluids

What types of foods contribute significantly to our water intake? Fruits and vegetables are often high in water content. For example, watermelon and cucumbers consist of over 90% water. Even foods that appear dry, such as bread or crackers, contain some water.

Recommended Daily Fluid Intake: Guidelines for Different Age Groups

The Australian Dietary Guidelines provide recommendations for daily fluid intake based on various factors such as age, gender, and life stage. Here’s a breakdown of the suggested daily fluid intake for different groups:

Infants 0-6 months: 0.7 liters (from breastmilk or formula)
Infants 7-12 months: 0.8 liters total (with 0.6 liters as fluids)
Children 1-3 years: 1 liter (about 4 cups)
Children 4-8 years: 1.2 liters (about 5 cups)
Boys 9-13 years: 1.6 liters (about 6 cups)
Boys 14-18 years: 1.9 liters (about 7-8 cups)
Girls 9-13 years: 1.4 liters (about 5-6 cups)
Girls 14-18 years: 1.6 liters (about 6 cups)
Men 19 years and older: 2.6 liters (about 10 cups)
Women 19 years and older: 2.1 liters (about 8 cups)
Pregnant women 14-18 years: 1.8 liters (about 7 cups)
Pregnant women 19 years and older: 2.3 liters (about 9 cups)
Lactating women 14-18 years: 2.3 liters (about 9 cups)
Lactating women 19 years and older: 2.6 liters (about 10 cups)

It’s important to note that these recommendations include all fluids, but it’s preferable that the majority of intake comes from plain water (except for infants where fluid intake is met by breastmilk or infant formula).

Factors Affecting Individual Fluid Needs

While the guidelines provide a general framework, individual fluid needs can vary based on several factors. Some people may require less fluid than the recommended amounts, particularly if they:

Consume a diet rich in high-water content foods
Live in cold environments
Lead a predominantly sedentary lifestyle

Conversely, certain individuals may need to increase their fluid intake beyond the recommended levels. These include people who are:

Following a high-protein diet
Consuming a high-fiber diet
Experiencing vomiting or diarrhea
Engaging in intense physical activity
Exposed to warm or hot conditions

How does physical activity impact fluid needs? During exercise, the body loses water through sweat to regulate temperature. The intensity and duration of the activity, as well as environmental conditions, can significantly influence the amount of fluid lost and, consequently, the amount needed for replenishment.

Hydration Strategies for Athletes and Active Individuals

For athletes and those engaging in regular physical activity, maintaining proper hydration is crucial for performance and health. The fluid needs of athletes can vary widely depending on several factors:

Type and intensity of activity
Duration of exercise
Environmental conditions
Individual sweat rates
Body size and composition

For example, athletes exercising in mild conditions may require less fluid compared to those competing at high intensities in warm environments. It’s essential for active individuals to develop personalized hydration strategies based on their specific needs and circumstances.

Tips for Maintaining Proper Hydration During Exercise

Begin exercise well-hydrated by drinking fluids throughout the day
Drink water before, during, and after exercise
For longer or more intense sessions, consider sports drinks to replenish electrolytes
Monitor urine color as an indicator of hydration status (pale yellow indicates good hydration)
Weigh yourself before and after exercise to gauge fluid loss and guide rehydration

Practical Tips for Meeting Daily Fluid Requirements

For those who find it challenging to consume the recommended amount of water daily, there are various strategies to increase fluid intake:

Carry a reusable water bottle and refill it throughout the day
Set reminders to drink water regularly
Consume water-rich foods like fruits and vegetables
Flavor water with natural ingredients like lemon, cucumber, or mint
Opt for water as the primary beverage with meals
Choose water over sugary drinks or alcohol

Are there other beverages that contribute to hydration? While water is the ideal choice for hydration, other fluids can also contribute to daily fluid intake. These include milk, herbal teas, and even coffee in moderation. However, it’s important to be mindful of added sugars or calories in some beverages.

The Role of Different Beverages in Hydration

While plain water is the most effective and healthiest option for hydration, other beverages can contribute to daily fluid intake:

Milk: Provides hydration along with essential nutrients
Herbal teas: Offer hydration without caffeine
Coffee: Can contribute to fluid intake, but should be consumed in moderation due to its diuretic effect
Fruit juices: Provide hydration and vitamins, but often high in sugar
Soup: Contributes to fluid intake while providing nutrients

It’s important to note that while these beverages can contribute to overall fluid intake, they should not completely replace plain water in the diet. Additionally, individuals should be mindful of the caloric content and added sugars in some of these options.

Understanding Dehydration: Risks and Prevention

Dehydration occurs when the body loses more fluid than it takes in, disrupting normal bodily functions. Recognizing the signs of dehydration and understanding its potential consequences is crucial for maintaining overall health.

Common Signs of Dehydration

Thirst
Dark-colored urine
Dry mouth and lips
Fatigue
Dizziness
Headache
Decreased urine output
Dry skin
Rapid heartbeat

What are the potential consequences of chronic dehydration? Prolonged or severe dehydration can lead to serious health issues, including:

Kidney problems
Urinary tract infections
Digestive issues
Impaired cognitive function
Heat exhaustion or heat stroke
Low blood pressure
Seizures (in extreme cases)

Preventing dehydration involves maintaining consistent fluid intake throughout the day and increasing consumption during periods of increased fluid loss, such as during illness, intense physical activity, or exposure to hot environments.

Water Quality and Safety: Ensuring Optimal Hydration

While the quantity of water consumed is important, the quality of drinking water is equally crucial for health and safety. In most developed countries, tap water is generally safe to drink. However, there are circumstances where additional precautions may be necessary.

Factors Affecting Water Quality

Source of water (municipal supply, well water, etc.)
Local environmental conditions
Water treatment processes
Plumbing and infrastructure

How can individuals ensure the safety of their drinking water? Here are some steps to consider:

Stay informed about local water quality reports
Use water filters if there are concerns about tap water quality
Boil water if advised by local authorities during emergencies
Be cautious when traveling to areas with questionable water quality
Properly maintain private wells if applicable

By prioritizing both the quantity and quality of water consumed, individuals can optimize their hydration and support overall health and well-being.

The Impact of Hydration on Specific Health Conditions

Proper hydration plays a crucial role in managing various health conditions and supporting overall well-being. Understanding the relationship between hydration and specific health issues can help individuals tailor their fluid intake to their unique needs.

Hydration and Kidney Health

Adequate fluid intake is essential for maintaining kidney function and preventing kidney-related issues. How does proper hydration benefit the kidneys?

Helps flush out waste products and toxins
Reduces the risk of kidney stone formation
Supports overall kidney function
May help prevent urinary tract infections

Individuals with a history of kidney stones or those at risk of developing them may be advised to increase their fluid intake beyond general recommendations. However, those with certain kidney conditions may need to limit fluid intake, highlighting the importance of personalized medical advice.

Hydration and Digestive Health

Proper hydration is crucial for maintaining a healthy digestive system. What role does water play in digestion?

Helps break down food during digestion
Supports the absorption of nutrients
Aids in preventing constipation
Helps maintain the mucus lining of the intestines

Individuals suffering from chronic constipation may benefit from increasing their water intake, along with dietary fiber, to promote regular bowel movements.

Hydration and Skin Health

Proper hydration is often associated with healthy, glowing skin. While the relationship between water intake and skin health is complex, adequate hydration can contribute to skin health in several ways:

Helps maintain skin elasticity
Supports the skin’s natural barrier function
May help reduce the appearance of fine lines and wrinkles
Aids in flushing out toxins that can affect skin appearance

It’s important to note that while hydration is crucial for skin health, it’s not a cure-all for skin issues. A balanced diet, sun protection, and proper skincare routine are also essential factors in maintaining healthy skin.

Water – a vital nutrient

The human body can last weeks without food, but only days without water. The body is made up of 50-75% water. Water forms the basis of blood, digestive juices, urine and perspiration, and is contained in lean muscle, fat and bones.

As the body can’t store water, we need fresh supplies every day to make up for losses from the lungs, skin, urine and faeces (poo). The amount we need depends on our body size, metabolism, the weather, the food we eat and our activity levels.

Water in our bodies

Some facts about our internal water supply include:

Body water content is higher in men than in women and falls in both with age.
Most mature adults lose about 2.5 to 3 litres of water per day. Water loss may increase in hot weather and with prolonged exercise.
Elderly people lose about 2 litres per day.
An air traveller can lose approximately 1.5 litres of water during a three-hour flight.
Water loss needs to be replaced.

Importance of water

Water is needed for most body functions, including to:

Maintain the health and integrity of every cell in the body.
Keep the bloodstream liquid enough to flow through blood vessels.
Help eliminate the by-products of the body’s metabolism, excess electrolytes (for example, sodium and potassium), and urea, which is a waste product formed through the processing of dietary protein.
Regulate body temperature through sweating.
Moisten mucous membranes (such as those of the lungs and mouth).
Lubricate and cushion joints.
Reduce the risk of urinary tract infections (UTIs), such as cystitis by keeping the bladder clear of bacteria.
Aid digestion and prevent constipation.
Moisturise the skin to maintain its texture and appearance.
Carry nutrients and oxygen to cells.
Serve as a shock absorber inside the eyes, spinal cord and in the amniotic sac surrounding the foetus in pregnancy.

Water in our food

Most foods, even those that look hard and dry, contain water. The body can get about 20% of its total water requirements from solid foods alone.

The process of digesting foods also produces a small amount of water as a by-product which can be used by the body. Water sourced this way can provide around 10% of the body’s water requirements.

The remaining 70% or so of water required by the body must come from fluids (liquids).

The Australian Dietary GuidelinesExternal Link recommend that we drink plenty of water but how much is enough?

The amount of fluid your body needs each day depends on several factors, such as:

your gender
age
how active you are
whether you’re pregnant or breastfeeding
lifestyle.

How much fluid to drink each day

Infants 0–6 months*	0.7 litres
Infants 7–12 months#	0.8 litres total (with 0. 6 litres as fluids)
Girls and boys 1–3 years	1 litre (about 4 cups)
Girls and boys 4–8 years	1.2 litres (about 5 cups)
Boys 9–13 years	1.6 litres (about 6 cups)
Boys 14–18 years	1.9 litres (about 7–8 cups)
Girls 9–13 years	1.4 litres (about 5–6 cups)
Girls 14–18 years	1.6 litres (about 6 cups)
Men 19 years+	2.6 litres (about 10 cups)
Women 19 years+	2.1 litres (about 8 cups)
Pregnant girls 14–18 years	1.8 litres (about 7 cups)
Pregnant women 19 years+	2.3 litres (about 9 cups)
Lactating girls 14–18 years	2.3 litres (about 9 cups)
Lactating women 19 years+	2.6 litres (about 10 cups)

* from breastmilk or formula
# from breastmilk, formula, food, plain water and other beverages

These adequate intakes include all fluids, but it’s preferable that the majority of intake is from plain water (except for infants where fluid intake is met by breastmilk or infant formula).

Some people may need less fluid than this. For example, people:

Who eat a lot of high-water content foods (such as fruits and vegetables).
In cold environments.
Who are largely sedentary.

Other people might need more fluid than the amount listed and will need to increase their fluid intake if they are:

On a high-protein diet, to help the kidneys process the extra protein.
On a high-fibre diet to help prevent constipation.
Vomiting or have diarrhoea, to replace the extra fluids lost.
Physically active, to replace the extra fluids lost through sweat.
Exposed to warm or hot conditions, to replace the extra fluids lost through sweat.

Although activity levels affect the amount of fluid needed, there are many factors that influence the fluid needs of athletes during training and competition. For example, it is likely that athletes exercising in mild conditions will need less fluid than athletes competing at high intensities in warm conditions.

How to get enough fluid in your diet

If the idea of having to drink lots of cups of water a day doesn’t appeal, don’t worry – fluids include fresh water and all other liquids (such as milk, coffee, tea, soup, juice and even soft drinks).

Fresh water is the best drink because it does not contain energy (kilojoules) and is best for hydrating the body. Water from the tap is also mostly free and generally available wherever you go.

However, milk is about 90% water and is an important fluid, especially for children. Just remember to choose full-fat milk for children under 2 years old and low-fat and reduced-fat varieties for everyone else.

Tea can also be an important source of fluid. Tea can help you meet your daily fluid recommendations, and is a source of antioxidants and polyphenols, which appear to protect against heart disease and cancer.

If you prefer to get some of your fluids from fruit, aim to eat whole pieces of fresh fruit instead of having fruit juice – you’ll still get the delicious fruity juice (fluids) but you’ll also benefit from the bonus fibre and nutrients while avoiding the extra sugar found in fruit juice.

Tips for drinking more water

Add a squeeze or slice of lemon or lime, or some strawberries or mint leaves to plain water to add variety.
Keep a bottle or glass of water handy on your desk or in your bag.
Drink some water with each meal and snack.
Add ice cubes made from fresh fruit to a glass of water.

Limit mineral water intake

Commercially bottled mineral water contains salt, which can lead to fluid retention and swelling, and even increased blood pressure in susceptible people. Limit the amount of mineral water or choose low-sodium varieties (less than 30 mg sodium per 100 ml).

If you prefer bubbly water, think about getting a home soda water maker so you can just use tap water and make it fresh when needed.

Fluoride in water

An additional benefit of drinking tap (reticulated or mains) water in Victoria is that, in most areas, fluoride is added to the water. Bottled water does not usually have good levels of fluoride. Fluoridation of tap water helps prevent dental decay and is a safe and effective way of providing dental health benefits to everyone.

Find out if your area has water fluoridationExternal Link.

Avoid sugary and artificially sweetened drinks

The Australian Dietary GuidelinesExternal Link recommend all Australians to limit their intake of drinks containing added sugar. This includes:

sugar-sweetened soft drinks and cordials
fruit drinks
vitamin-style waters
flavoured mineral waters
energy and sports drinks.

Having sugary drinks provides additional energy (kilojoules) to the diet, but no other essential nutrients. There is strong evidence of the association between having sugary dinks and excess weight gain in both children and adults, as well as reduced bone strength and tooth decay.

Artificially sweetened drinks add very little energy (kilojoules) to the diet and therefore do not contribute directly to weight gain. However, artificially sweetened drinks still maintain the ‘habit’ of drinking sweet drinks. They may also lead to decreased bone density (as people may drink less milk) and contribute to tooth decay due to their acidity.

Dehydration

Dehydration occurs when the water content of the body is too low. This is easily fixed by increasing fluid intake.

Symptoms of dehydration

Symptoms of dehydration include:

thirst
headaches
lethargy
mood changes and slow responses
dry nasal passages
dry or cracked lips
dark-coloured urine
weakness
tiredness
confusion and hallucinations.

If dehydration is not corrected by fluid intake, eventually urination stops, the kidneys fail, and the body can’t remove toxic waste products. In extreme cases, dehydration may result in death.

Causes of dehydration

There are several factors that can cause dehydration including:

Not drinking enough water.
Increased sweating due to hot weather, humidity, exercise or fever.
Insufficient signalling mechanisms in the elderly – sometimes, older adults do not feel thirsty even though they may be dehydrated.
Increased output of urine due to a hormone deficiency, diabetes, kidney disease or medications.
Diarrhoea or vomiting.
Recovering from burns.

Who is at risk of dehydration?

Anyone can experience dehydration but there are some people who can be more at risk – such as babies, children and the elderly.

Babies and children

Babies and children are susceptible to dehydration, particularly if they are ill. Vomiting, fever and diarrhoea can quickly cause dehydration.

Dehydration can be a life-threatening condition in babies and children. If you suspect dehydration, take your baby or child to the nearest hospital emergency department immediately.

Some of the symptoms of dehydration in babies and children include:

cold skin
lethargy
dry mouth
blue tinge to the skin (as circulation slows down)
depressed fontanelle in babies (soft spot on top of the skull where the bones are yet to close).

Elderly people

Older people are often at risk of dehydration due to:

changes to kidney function (declines with age)
hormonal changes
not feeling thirsty (body mechanisms that trigger thirst do not work as well as we age)
medication (for example, diuretics and laxatives)
chronic illness
heat stress
limited mobility.

Getting the right balance of fluid intake

Not drinking enough water can increase the risk of kidney stones and, in women, urinary tract infections (UTIs). It can also lower your physical and mental performance, and your salivary gland function, and lead to dehydration.

But did you know that it is possible to drink too much water and cause a condition called hyponatraemia (water intoxication)?

Water intoxication (hyponatraemia)

Drinking too much water can damage the body and cause hyponatraemia (water intoxication), although it is pretty rare in the general population.

Hyponatraemia occurs when sodium in the blood, which is needed for muscle contraction and sending nerve impulses, drops to a dangerously low level.

If large amounts of plain water are consumed in a short period of time, the kidneys cannot get rid of enough fluid through urine and the blood becomes diluted.

Hyponatraemia can lead to:

headaches
blurred vision
cramps (and eventually convulsions)
swelling of the brain
coma and possibly death.

For water to reach toxic levels, many litres of water would have to be consumed in a short period of time.

Hyponatraemia tends to occur in people with particular diseases or mental illnesses (for example, in some cases of schizophrenia), endurance athletes and in infants who are fed infant formula that is too diluted.

Fluid retention

Many people believe that drinking water causes fluid retention (or oedema). In fact, the opposite is true. Drinking water helps the body rid itself of excess sodium, which results in less fluid retention.

The body will retain fluid if there is too little water in the cells. If the body receives enough water on a regular basis, there will be no need for it to hold onto water and this will reduce fluid retention.

Where to get help

In an emergency, call triple zero (000).
The emergency department of the nearest hospital.
Your GP (doctor).
Dietitians AustraliaExternal Link Tel. 1800 812 942.

Water – a vital nutrient

Water in our bodies

Some facts about our internal water supply include:

Body water content is higher in men than in women and falls in both with age.
Most mature adults lose about 2.5 to 3 litres of water per day. Water loss may increase in hot weather and with prolonged exercise.
Elderly people lose about 2 litres per day.
An air traveller can lose approximately 1.5 litres of water during a three-hour flight.
Water loss needs to be replaced.

Importance of water

Water is needed for most body functions, including to:

Maintain the health and integrity of every cell in the body.
Keep the bloodstream liquid enough to flow through blood vessels.
Help eliminate the by-products of the body’s metabolism, excess electrolytes (for example, sodium and potassium), and urea, which is a waste product formed through the processing of dietary protein.
Regulate body temperature through sweating.
Moisten mucous membranes (such as those of the lungs and mouth).
Lubricate and cushion joints.
Reduce the risk of urinary tract infections (UTIs), such as cystitis by keeping the bladder clear of bacteria.
Aid digestion and prevent constipation.
Moisturise the skin to maintain its texture and appearance.
Carry nutrients and oxygen to cells.
Serve as a shock absorber inside the eyes, spinal cord and in the amniotic sac surrounding the foetus in pregnancy.

Water in our food

Most foods, even those that look hard and dry, contain water. The body can get about 20% of its total water requirements from solid foods alone.

The process of digesting foods also produces a small amount of water as a by-product which can be used by the body. Water sourced this way can provide around 10% of the body’s water requirements.

The remaining 70% or so of water required by the body must come from fluids (liquids).

The Australian Dietary GuidelinesExternal Link recommend that we drink plenty of water but how much is enough?

The amount of fluid your body needs each day depends on several factors, such as:

your gender
age
how active you are
whether you’re pregnant or breastfeeding
lifestyle.

How much fluid to drink each day

Infants 0–6 months*	0.7 litres
Infants 7–12 months#	0.8 litres total (with 0.6 litres as fluids)
Girls and boys 1–3 years	1 litre (about 4 cups)
Girls and boys 4–8 years	1.2 litres (about 5 cups)
Boys 9–13 years	1.6 litres (about 6 cups)
Boys 14–18 years	1.9 litres (about 7–8 cups)
Girls 9–13 years	1.4 litres (about 5–6 cups)
Girls 14–18 years	1.6 litres (about 6 cups)
Men 19 years+	2.6 litres (about 10 cups)
Women 19 years+	2.1 litres (about 8 cups)
Pregnant girls 14–18 years	1.8 litres (about 7 cups)
Pregnant women 19 years+	2.3 litres (about 9 cups)
Lactating girls 14–18 years	2.3 litres (about 9 cups)
Lactating women 19 years+	2. 6 litres (about 10 cups)

* from breastmilk or formula
# from breastmilk, formula, food, plain water and other beverages

These adequate intakes include all fluids, but it’s preferable that the majority of intake is from plain water (except for infants where fluid intake is met by breastmilk or infant formula).

Some people may need less fluid than this. For example, people:

Who eat a lot of high-water content foods (such as fruits and vegetables).
In cold environments.
Who are largely sedentary.

Other people might need more fluid than the amount listed and will need to increase their fluid intake if they are:

On a high-protein diet, to help the kidneys process the extra protein.
On a high-fibre diet to help prevent constipation.
Vomiting or have diarrhoea, to replace the extra fluids lost.
Physically active, to replace the extra fluids lost through sweat.
Exposed to warm or hot conditions, to replace the extra fluids lost through sweat.

How to get enough fluid in your diet

Fresh water is the best drink because it does not contain energy (kilojoules) and is best for hydrating the body. Water from the tap is also mostly free and generally available wherever you go.

Tips for drinking more water

Add a squeeze or slice of lemon or lime, or some strawberries or mint leaves to plain water to add variety.
Keep a bottle or glass of water handy on your desk or in your bag.
Drink some water with each meal and snack.
Add ice cubes made from fresh fruit to a glass of water.

Limit mineral water intake

If you prefer bubbly water, think about getting a home soda water maker so you can just use tap water and make it fresh when needed.

Fluoride in water

Find out if your area has water fluoridationExternal Link.

Avoid sugary and artificially sweetened drinks

The Australian Dietary GuidelinesExternal Link recommend all Australians to limit their intake of drinks containing added sugar. This includes:

sugar-sweetened soft drinks and cordials
fruit drinks
vitamin-style waters
flavoured mineral waters
energy and sports drinks.

Dehydration

Dehydration occurs when the water content of the body is too low. This is easily fixed by increasing fluid intake.

Symptoms of dehydration

Symptoms of dehydration include:

thirst
headaches
lethargy
mood changes and slow responses
dry nasal passages
dry or cracked lips
dark-coloured urine
weakness
tiredness
confusion and hallucinations.

If dehydration is not corrected by fluid intake, eventually urination stops, the kidneys fail, and the body can’t remove toxic waste products. In extreme cases, dehydration may result in death.

Causes of dehydration

There are several factors that can cause dehydration including:

Not drinking enough water.
Increased sweating due to hot weather, humidity, exercise or fever.
Insufficient signalling mechanisms in the elderly – sometimes, older adults do not feel thirsty even though they may be dehydrated.
Increased output of urine due to a hormone deficiency, diabetes, kidney disease or medications.
Diarrhoea or vomiting.
Recovering from burns.

Who is at risk of dehydration?

Anyone can experience dehydration but there are some people who can be more at risk – such as babies, children and the elderly.

Babies and children

Babies and children are susceptible to dehydration, particularly if they are ill. Vomiting, fever and diarrhoea can quickly cause dehydration.

Dehydration can be a life-threatening condition in babies and children. If you suspect dehydration, take your baby or child to the nearest hospital emergency department immediately.

Some of the symptoms of dehydration in babies and children include:

cold skin
lethargy
dry mouth
blue tinge to the skin (as circulation slows down)
depressed fontanelle in babies (soft spot on top of the skull where the bones are yet to close).

Elderly people

Older people are often at risk of dehydration due to:

changes to kidney function (declines with age)
hormonal changes
not feeling thirsty (body mechanisms that trigger thirst do not work as well as we age)
medication (for example, diuretics and laxatives)
chronic illness
heat stress
limited mobility.

Getting the right balance of fluid intake

But did you know that it is possible to drink too much water and cause a condition called hyponatraemia (water intoxication)?

Water intoxication (hyponatraemia)

Drinking too much water can damage the body and cause hyponatraemia (water intoxication), although it is pretty rare in the general population.

Hyponatraemia occurs when sodium in the blood, which is needed for muscle contraction and sending nerve impulses, drops to a dangerously low level.

If large amounts of plain water are consumed in a short period of time, the kidneys cannot get rid of enough fluid through urine and the blood becomes diluted.

Hyponatraemia can lead to:

headaches
blurred vision
cramps (and eventually convulsions)
swelling of the brain
coma and possibly death.

For water to reach toxic levels, many litres of water would have to be consumed in a short period of time.

Fluid retention

Where to get help

In an emergency, call triple zero (000).
The emergency department of the nearest hospital.
Your GP (doctor).
Dietitians AustraliaExternal Link Tel. 1800 812 942.

10 reasons to drink water every day

Liquid is contained in many of the foods we consume: juices, tea, coffee, fruits, vegetables, soups, etc. But drinks and food cannot completely replace the drinking water that our organism. Let’s figure out why to drink water, how much
considered the norm and how to use it correctly.

Why you need to drink water

Not all drinks can make up for the lack of fluid without harming the body: juices and sweet soda contain a lot of sugar, tea and coffee increase the load on the heart and have a diuretic effect, leading to dehydration. To maintain normal water
only water is suitable for balance, which contributes to good health, good mood and well-being. Here are ten facts about how water affects our body.

Helps to maintain health

Drinking water is useful because it is necessary for the functioning of all systems and organs. Without a sufficient amount of fluid, the biochemical and electrical processes in the body are disturbed, which can lead to a deterioration in well-being. severe dehydration
accompanied by a loss of blood electrolytes, a change in the acid-base balance and leads to severe disturbances in the functioning of internal organs. With a loss of up to 10% of the fluid, hallucinations may begin, if dehydration has reached 12%, the person urgently needs
medical care, and with a lack of 20% death occurs.

Slows down aging

The older a person is, the less water is contained in his body. The aging process is directly related to the lack of fluid in the cells: the blood becomes thick, pressure rises, skin elasticity decreases, wrinkles form, joint pains appear,
headache. Increasing hydration, the degree of oxygen penetration into cells and, as a result, slowing down aging are among the positive properties of water.

Saturates the body with useful substances

Good drinking water contains many useful substances for the body: salts, minerals, micro and macro elements. In addition, to deliver nutrients to the cells, the body needs a sufficient amount of fluid.

Gives beauty

In the presence of sufficient water, the cells constantly produce collagen, which forms the basis of the body’s connective tissue, ensures its strength and elasticity. If you drink water in the recommended amounts, the skin will become healthy and fresh,
hair – shiny, and nails – stronger.

Supports mental activity

The brain is 75% water. Therefore, if a person drinks little, his head starts to hurt, the ability to intellectual work and concentration of attention decrease. With a lack of water, mood swings can be observed, there are difficulties with the adoption
solutions and problems with simple tasks.

Purifies the body

Water removes toxins from the body – harmful substances that accumulate in the body during life and lead to health problems. Constant cleansing of the organs contributes to the improvement of well-being.

Helps keep fit

Drinking water improves digestion and normalizes metabolism. As a result, the amount of body fat is reduced, since all fat is burned. With a lack of water, the body begins to retain fluid, and the person looks swollen.

Gives energy

Weakness and constant feeling of fatigue are the main signs of fluid deficiency. Thanks to water, the blood becomes less thick, all cells receive the necessary substances, the load on the cardiovascular system is reduced – and the person feels a surge of energy.
and vitality.

Supports the immune system

Pure drinking water enhances immunity – the body’s ability to resist germs and bacteria. It accelerates recovery processes, improves the activity of the lymphatic and circulatory systems, cleanses and strengthens the bronchi and
lungs.

Prevents diseases

A constant lack of water in the body increases the risk of developing diabetes, heart disease, infections of the genitourinary system. In addition, salts accumulate in the bladder, kidneys and ureters, which over time can lead to urolithiasis.
Regular drinking reduces the risk of tumors in the digestive tract, helps prevent breast and bladder cancer. Mineral water is used for the prevention and treatment of various
diseases.

How much water to drink daily

Determining how much water to drink per day is based on gender, age, weight, physical activity, environment, nutrition, and more. In world practice, the recommended amount of water for adult men of normal build is
from 2.5 to 3.7 liters per day, for women – from 2 to 2.7 liters. There is another option for calculating how much water to drink, taking into account body weight. According to this method, a person needs 35–40 ml per kilogram of weight per day.

In some cases, the body loses too much fluid, so the water intake should be increased:

when doing sports and physical work;
at high ambient temperature;
while breastfeeding;
when smoking and drinking alcohol;
for influenza, SARS and other infections;
for diarrhea and vomiting.

More water is also required during periods of heavy traffic. So, if you have an emergency at work, you should
order water to the office – clean water, tea, coffee will help you concentrate and adequately cope with tasks.

How to drink water

A few tips on how to drink water:

Choose your water carefully. Bottled pure water will really benefit, but tap or spring water is not balanced in composition and may contain harmful impurities.
Drink water throughout the day. Before going to bed, you should not drink a large amount of liquid, as all processes slow down and swelling may appear in the morning.
Teach yourself to drink water before breakfast. One glass of water 30 minutes before a meal activates the digestive and metabolic processes, promoting the absorption of food.
Drink a small amount of non-carbonated water with your meal. This habit promotes digestion and saliva production.
Drink small portions. Take 2-3 sips constantly, do not wait for the feeling of thirst to arise – this is an indicator that the body is already in dire need of fluid.
Drink only warm water on an empty stomach. If the water is cold, the body will need additional energy to warm it up.

Why drinking water is important for the health of the cardiovascular system and the whole body?

It’s no secret that the human body needs water to survive. Every cell, tissue and organ is made up of water and needs it to function properly. The human body uses water to maintain temperature, remove waste, and lubricate joints. It is also essential for heart health. When the body is hydrated, the heart and other organs do not have to work so hard. When dehydrated, a person’s body can experience a number of problems, including headaches, lethargy, constipation, and in some life-threatening cases, heat stroke. Read on to find out why hydration is important and how it can keep your heart healthy.

While drinking 6-8 8-ounce glasses is a great goal, different people need different amounts of water to stay hydrated. The amount of water depends on several factors such as climate, intensity and duration of training. Typical water intake averages 15.5 cups per day for men and 11.5 cups for women.

If you’re wondering how to get healthier, drinking water every day can help. You will notice several benefits, including:

Promotes cardiovascular health

Regular physical activity puts a strain on the heart, which can lead to dehydration. When you’re hydrated, your heart can pump blood more easily, allowing your muscles to work even better. When the body is dehydrated, blood volume decreases, which forces the heart to work harder and faster to supply oxygen to the rest of the body. This can lead to a number of problems such as heart attack, stroke and other heart conditions. If you’re looking for an easy way to keep your heart healthy, drinking the recommended daily amount of water will help.

Regulates body temperature

Drinking enough water helps maintain core body temperature. During physical activity or in hot weather, the body loses water through sweating. Sweating cools the body, but body temperature rises if not replenished with water. Maintain a healthy lifestyle by drinking plenty of water.

Boosts Energy & Improves Brain Function

If you want to improve your cognitive performance, research shows that hydration plays a critical role in how well your brain functions. Insufficient water intake can negatively affect your concentration, mood, alertness, and memory, as well as cause problems with anxiety and overall brain performance. Hydration can also help boost your metabolism. This is because water increases the feeling of satiety. Studies have shown that drinking about 500 milliliters of water before and during meals increases the metabolic rate by 30% in both men and women.

Helps eliminate waste

Food, drink, and environmental pollutants produce toxins that your body takes in every day. Proper hydration helps cleanse the body through sweating, urination, and bowel movements. Drinking plenty of water helps organs like the kidneys filter waste, making you feel more energized and refreshed.

Helps prevent and treat common diseases

When the body is hydrated, common ailments such as colds, flu, headaches and constipation can be combated. When you are sick, your body does its best to fight bacteria and repair itself.