Water is all around us - water covers 71% of the planet with 96.5% in the oceans. Water is in the air as water vapor, in the ground as soil moisture. Water is a huge part of each of us - as adults, our bodies are 60% water and 75% of our brain's mass is water - every system of our bodies
requires water to function.
Our brain cells work hard requiring two times more energy than other cells in our body. The most effective substance to provide this energy is water.
Our brains get electrical energy from water for all the brain functions including memory processes and thought, production of hormones and neurotransmitters. One half of all the brain's energy is used by nerve transmission so it is vital that our brains are kept well hydrated in order to think faster, maintain focus and have greater creativity.
We need to drink plenty of water throughout the day as our brain does not have any way to store water. If we lose more water than we replace, dehydration affects our brain by slowing down.
Examples of mental dehydration include inability to focus, depression, emotional instability, headaches, brain fog, stress and many other symptoms - many of which could be avoided by keeping hydrated. It is a fine balance as studies have shown than being only1percent dehydrated causes a 5 percent cognitive function decline.
A common problem as we get older is that prolonged dehydration causes brain cells to shrink in size and mass and many of us don't drink nearly enough in later years. Dehydration is also a known major contributor in dementia and keeping properly hydrated may help to reduce the risk of Alzheimer's and Parkinson's.
Staying hydrated is essential for maintaining body temperature. We lose water through sweat when active and in hot environments. If the water we lose is not replenished the loss of electrolytes and plasma lost through dehydration will cause our body temperature to rise - and this can be fatal.
Water consumption helps lubricate and cushion your joints, spinal cord, and tissues reducing discomfort caused by physical activity.
Your body uses water to sweat, urinate, and have bowel movements. Constipation can be caused by not drinking enough water.
Your kidneys are really important for filtering out waste through your urine drinking enough water helps your kidneys work more efficiently and helps prevent kidney stones
If we drink water before during and after a meal it helps our body to break down the food we eat more easily. This then enables digestion of our food more effectively to get the most out of the nutrition in our meals. Water helps dissolve the vitamins minerals and the nutrients from the food we eat and then it helps deliver these vitamin components, as well as oxygen, to the rest of our body where they're needed. Reaching your daily water intake will improve circulation and will have a positive impact on your overall health
According to guidelines we should aim to drink one and a half to two litres of water every day - but everybody is individual. Depending on your lifestyle, the heat and your environment you should adapt your fluid intake according to your own needs, and that can be quite hard because not everybody likes drinking water. You will know if you are dehydrated quite quickly as signs can include constipation, dry mouth, dark urine, feeling tired and dizzy.
We can also take many fluids by drinking tea, coffee, juices and fizzy drinks to stay hydrated. However, we absorb the additional sugar and sweeteners, all of which can have reverse health effects if consumed in excess and with the exclusion of water.
It was thought that It was thought that caffeine was a cause of becoming dehydrated. However recent studies have shown that there is little evidence to indicate that coffee is dehydrating when drunk in moderation.
Eat your Water!
It is estimated that we get at least 20% of our total fluid intake from the foods we eat. This is good news if you struggle to drink enough water during the day.
Top foods to eat containing high percentage of water include cucumbers which are 95% water which also surprisingly are a really good source of fibre vitamin K and vitamin A, tomatoes, Iceberg lettuce, watercress, courgettes, celery, spinach, radishes, strawberries and of course watermelon - in fact all the melons have a high water content.
So hydration is more than just drinking water as many foods contain water and nutrients that are absolutely vital for keeping us healthy. Enjoying a diet rich in fruit and vegetables is a good way to add vitamins fibre and minerals while increasing our daily water intake.
Keep hydrated, stay healthy - Eat your Water!!