Now that it’s finally starting to warm up everyone needs to start thinking about how to stay hydrated. Water is probably the most overlooked nutrient in our diet. Yes, that’s right, water is a nutrient.
Water is vital to our ability to function. The body can live at least a month without food but only a few days without water. We can get water from many sources like juice, tea, milk and also fruit and vegetables.
If you are not meeting your fluid requirements daily you can become dehydrated. Dehydration can cause numerous other health problem such as low blood pressure, kidney dysfunction, muscle cramping, osteoarthritis, constipation, tiredness, dizziness, aging of skin, chronic pain and the list goes on. If you become severely dehydrated you may need to be hospitalized to correct the fluid imbalance.
Let’s discuss why water is so important for our bodies.
1. It’s our main lubricant. Water acts as a lubricant for our joints, allowing for easier movement. If we become dehydrated this increases the friction between joints which may lead to inflammation and osteoarthritis. The discs between our vertebrae in our spine can flatten without adequate fluid which can compress nerves causing chronic pain.
2. It helps us digest our food. Water helps to keep food moving through our digestive track. When we become dehydrated, digestion can slow down and can cause constipation.
3. Water helps to flush toxins from our body. Proper hydration allows the body to rid itself of toxins that would otherwise be reabsorbed leading to disease. Adequate hydration keeps the mucous membranes moist that protect the body from bacteria and viruses that could easily penetrate if this barrier is lost.
4. It helps slow the aging process. Water helps to keep the skin looking youthful, slowing down the development of wrinkles by supplying the skin with adequate nourishment and hydration.
Now that you have an idea how important water is for your overall health, how much should I consume daily? Knowing that everyone has different requirements a general goal is approximately two to three liters per day. You can judge your intake by the color of urine which should appear the same color as lemonade. If it is darker yellow like apple juice then you need more fluids. Some simple ideas to try to help increase your fluid intake are to make sure to carry a refillable water bottle with you, add lots of ice or some flavor with fresh citrus or berries and try to increase your vegetable intake at meals/snacks. It’s also worth mentioning the first sign of dehydration is simply feeling tired or hungry. So next time you’re feeling sluggish or hungry reach for a glass of water.
Have a great summer and remember stay hydrated.
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit the website at www.mmfht.ca or call the Drayton office at 519-638-2110 or Clifford office at 519-327-4777.
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Mike Libbey is a registered dietitian with Groves Memorial Community Hospital
