How are you staying hydrated this Summer? We all know that drinking water is important, but how much do you actually drink every day? As the Summer gets hotter it becomes more important to be aware of your hydration.
Benefits of drinking water
Water keeps every system in the body functioning properly. It has many important jobs, such as:
- carrying nutrients and oxygen to your cells
- flushing bacteria from your bladder
- aiding digestion
- preventing constipation
- normalising blood pressure
- cushioning joints
- protecting organs and tissues
- regulating body temperature
- maintaining electrolyte (sodium) balance.
It also helps your memory function. Studies show that you only need to be 1% dehydrated to experience a 5% decrease in cognitive function. A 2% decrease in brain hydration can result in short term memory loss and you may have trouble with mathematical computations.
How much water should you drink a day?
Six to eight cups a day is the rule for healthy people. Remember it’s possible to take in too much water if you have certain health conditions, such as thyroid disease or kidney, liver, or heart problems. Also seek advice if you are taking medication.
Are you dehydrated?
There are many ways to test your hydration levels and symptoms to look out for. The usual ones are having a dry mouth but it can also lead to sluggish bowel movements, dull skin, headaches and fatigue. Interestingly, mistaking thirst for hunger can also lead to weight gain.
Did you know that we lose water through our skin and when we breathe?
Take a look at your feet and your hands. Are they wrinkled? If so, that could be an indication that you are dehydrated. When you press on the fleshy parts of your hands and feet do they spring back straight away? If not, that could be another sign that you need more fluids.
Another tip is to check the colour of your urine.
Hydrated = pale yellow, the colour of Prosecco
Dehydrated = darker yellow or orange and strong smelling
Remember, children often forget to ask for drinks so during hot weather you may need prompt them. Also, medication can also lead to a need for more hydration as many pills lead to fluid loss and we may have different needs if diabetes is present.
6 tips for avoiding dehydration
It’s not just water that keeps you hydrated. All beverages containing water contribute toward your daily needs. And it’s a myth that caffeinated beverages or those containing alcohol are dehydrating because they make you urinate. They do, but over the course of the day, the water from these beverages still leads to a net positive contribution to total fluid consumption.
- Avoid alcohol, or take a glass of water in between drinks
- Keep water close to hand, particularly in hot weather
- Set yourself a water challenge – keep a bottle of your work desk and refill it every lunchtime and afternoon
- Drink water before you exercise
- Drink a glass of water before eating your main meals
- Try water filled with fruit and vegetables such as cucumber, water melon as an alternative to plain water.
It’s not just humans that get dehydrated
Do you know the signs of dehydration in your pets? According to Vets-Now “To test if your dog is dehydrated, use your thumb and forefinger to pinch a little skin on their back or the top of their head. If they are well hydrated, the skin should spring back when you release it. As the skin loses moisture, it will move back into place more slowly. In the most severe cases of dehydration, it does not spring back at all.”
If you are interested in further boosting your physical wellbeing, check out our sleep blogs
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