by Catherine Middleton (Nutritionist)
It is the first month of summer, which means the mercury in the thermometer is rising. Keeping the body hydrated is so important for many reasons, and here is why; every single cell in the body contains water. As an adult we are all made up of around 60-70% water. The average adult turns over 1.7- 2.3 litres of fluid every day, through breathing, sweat, urine, and bowel movements.
Our bodies are constantly working to remain balanced; this is called homeostasis. Regulating the movements of fluids in and out of cells, electrolytes and minerals must be present. Electrolytes regulate water control and the hydration of cells. Cells shrink when the body is dehydrated, but on the other hand cells can burst when there is too much fluid. Electrolyte levels fluctuate depending on what we eat and drink, also by our level of activities throughout the day. Kidneys filter the water along with the electrolytes in and out of the blood, then excreting the rest through urine.
Water plays a wide range of functions throughout the body, these function include flushing out toxins, keeps organs healthy, critical to the bodies healing process, helps preventing muscle cramps, protects the spinal cord, lubricates joints, assists blood in transporting nutrients to cells and oxygen around the body, keeps blood thin and flowing, hydrates skin, aids digestion and cognitive function, boosts metabolism, regulates body temperature, and maintains mouth health as saliva is mainly made up of water.
Dehydration as everyone knows is not getting enough water, but what a lot of people do not realise is that dehydration begins with a fluid loss of only 1%. The first stage of dehydration is the regulation of the body’s temperature and being thirsty.
As dehydration continues the loss of electrolytes and plasma begin. The kidneys conserve water, and by doing this the urine becomes concentrated. Water gets taken from the skin out of the fat cells and other less vital internal systems into the blood which helps maintain blood pressure. The heart will have to work harder as the volume of blood lowers. If the level of dehydration reaches 5%, this can result in headaches, loss of concentration, and feeling fatigued. 10% fluid loss can be life threatening.
There are many reasons for dehydration, not drinking enough water, exercise, being in the heat, having a fever, vomiting, heat stress, diarrhoea, and certain medications. Fluids like bottled fruit juice, energy drinks and soft drinks can also dehydrate the body, there are many other health risks with these drinks which is why they should be avoided anyway.
When toxins become too much for the body, they get stored. The first place these toxins will get stored is in fatty tissue. The problem becomes even worse when the toxins start being stored in the blood, ligaments, and bones. This can cause life threatening diseases and the overall function of the body.
The human body has the ability to adapt to changes, dehydration is one of those conditions that can become the new normal. Waking up thirsty with a dry mouth, feeling irritable and sluggish, is something that people just accept, that is just who they are. It has just a simple solution- water!
The body can absorb fluid through food, up to 20- 30%, fruit and vegetable providing the highest amount.
Tips to drink more water
• Leave water bottles everywhere
• Drink at least 1L before 12pm
• Add fruit (lemon, lime, oranges, mint, strawberries, oranges)
• Sip little bits throughout the day, the body can only absorb so much at a time.
