DietitianLatestRegional (M.P & C.G)

Importance of hydration: Stay hydrated, Stay healthy

It's one thing to know you need to drink enough, but it's another thing to make sure you're consistently consuming enough liquids

Your body depends on water to survive. Every cell, tissue and organ in your body needs water to work properly. The average adult body is made up of about 60% water, so it makes sense that drinking fluids is a crucial element to proper functioning of many different systems.
Besides maintaining health of the heart, brain, and muscles, fluids help transport nutrients to the cells while also flushing the toxins. However, it is relatively easy to become dehydrated throughout the day and various activities. Dehydration can occur by not drinking enough water, through excessive sweating, diarrhea, vomiting or exercise. When this happens, it is common to feel fainted, have a headache, experience crampy muscle or to feel tired. Drinking enough water and staying properly hydrated can:

FLUSH TOXINS AND PREVENT ILLNESS :- While the kidneys naturally filter waste from the body, they require adequate water intake to function properly, so when the body is dehydrated, the elimination of wastes is diminished. Conversely, when the body is hydrated, healthier functioning and transportation of nutrients is restored. According to some studies proper hydration can help prevent joint diseases like rheumatoid arthritis, since water reduces inflammation and promotes cartilage health. Proper water consumption can also protect against kidney stones, constipation and urinary tract infections.

PROMOTES WEIGHT LOSS : – According to several studies published in the peer-reviewed medical journal Obesity, dieters who increased water consumption lost more weight than groups who did not. This may be due to the fact that thirst is often disguised as hunger.

IMPROVES SKIN COMPLEXION AND ELASTICITY :- Skin cells, like all cells, are made up of water. Therefore, if the skin is not receiving adequate hydration, it will appear dry, tight and flaky, and fine wrinkles will be more pronounced. Water also flushes toxins and other unwanted substances out of the body, meaning that if you are hydrated, there are fewer contaminants in your system. This improves your complexion with those who drink plenty of fluids as part of their regular diet showing the best skin health and the fewest signs of aging.

INCREASE ENERGY LEVELS :- After vigorous exercise and perspiration, it is especially important to rehydrate to replace lost fluids as well as to reduce soreness. Staying hydrated before, during and after exercise can not only reduce fatigue but also improve endurance. For those who feel too tired to work out, low-intensity exercise combined with proper hydration, significantly results in rise of energy levels with even just a little effort.

BOOST COGNITIVE FUNCTIONING :- Instead of reaching for a sugary snack in the late afternoon to get a little mental boost to finish up a task, try having a glass of water instead. Your brain is roughly 75 percent water, so drinking enough fluid is critical for you to remain clear-headed, focused, and creative. Water also delivers essential nutrients to the brain and removes toxins from the blood. Hence, when you’re hydrated, you feel alert and able to concentrate.

There are other signs that can signal you may be dehydrated. They include:
1. Little or no urine.
2. Urine that is darker than usual.
3. Dry mouth.
4. Sleepiness or fatigue.
5. Extreme thirst.
6. Headache.
7. Confusion.
8. Dizziness or light headedness.

It’s one thing to know you need to drink enough, but it’s another thing to make sure you’re consistently consuming enough liquids.

Ensure that you consume 8 – 10 glasses, i.e 2 – 2.5 litres of water a day. Here are some simple suggestions to help you stay hydrated every day:
* Don’t wait until you’re thirsty. As feeling thirsty indicates that you’re already dehydrated. Try to sip something regularly throughout the day or, at least, drink a glass of water before and in between meals.
* If you don’t like the taste of plain water, try adding a slice of lemon or lime or cucumber and mint or fruits like strawberries or slices of oranges to add a dash of flavour to it.
* Eat fruits and vegetables. Many fruits and non-starchy vegetables, such as grapes, watermelons, tomatoes, cucumber and lettuce, contain a lot of water and can help keep you hydrated. Remember, fruit contains carbohydrates. Be sure to count it as part of your meal plan.
* Carry a reusable water bottle with you. Choose a sturdy, portable water bottle that you can carry with you everywhere, or keep different ones at the office, by the couch, in your bedroom so its easy to sip on as and when required.
* When you’re feeling hungry, drink water. Thirst is often confused with hunger, and “snacking” on water can help you figure out what you’re really feeling. Drinking water can also help fill you up so you don’t overeat later.
* Drink water at a restaurant before you order. It can keep you from overordering and overeating.
* Drink before, during, and after exercise. When you sweat, that’s fluid escaping your body, and you need to replace it. Make sure to drink extra water when you exercise or engage in any activity that exceeds what you typically do every day.

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