Are You Drinking Enough?
Water has been described as ‘the cheapest form of medicine’. Quite a bold statement we know, but when you understand the integral part water plays within your body, the statement doesn’t seem too farfetched.
Did you know that your body is made up of 60% water? Every cell, tissue and organ has a water component to it and is essential to keep you healthy. Your bones are made of 25% water, your muscles and brain 75% water, and your blood that transports all the oxygen and nutrients around your body is made of 82% water. With such a huge role to play, you can imagine that if your body isn’t getting enough water it will start to struggle and that’s when symptoms can creep in. Those recurring headaches, lack of energy, mood changes and aches and pains could all be attributed to dehydration.
You can liken it to that trusty house plant. You will soon know if it needs water because the leaves start to droop and the luscious green colour become less vibrant. But as soon as you water it, it will breathe a sigh of relief and spring back to life. And your body does a similar thing.
We know it can get confusing however. So, if you are unsure about how much to drink, what counts and how to make it work for you, we’ve answered the most frequent questions below to get you on the right path:
1. How much water do I need?
You may have heard about the 2 litre rule when it comes to water, however this may not be appropriate for everyone. You may need more or less water based on your body size, amount of movement you do, the heat exposure and other factors like health conditions. A simple way to estimate your hydration is by observing the colour of your urine. If it is darker than pale yellow, you need to rehydrate. Also pay attention to other signs of dehydration too, some of which have been described above1.
2. Do teas and coffees count?
There has been confusion over whether teas and coffees contribute towards hydration levels due to the caffeine. Research is highlighting that caffeine may have the potential to be a very mild diuretic, which means it pulls water out of your system, however they have found that it is not significant enough to cause dehydration and therefore drinking teas and coffees does contribute towards your daily water intake2. It is important to be mindful of drinking too much caffeine however as it is a stimulant to the body if drank in excess, can lead to issues like poor sleep.
3. I don’t like water, what else can I drink?
If you don’t like the taste of water, how about infusing it? Adding a slice of orange, lemon, lime or some fresh herbs such as mint can give it a kick that will keep your taste buds happy and encourage you to drink more. Trying to keep your drinks as natural as possible will undoubtably be the best for you. Keep in mind that you can get water from foods too. Nutritious goodies such as lettuce, leafy greens, cucumber, celery, berries and melon are all water rich.
We know it sounds simple, but it is the simple things that make the biggest difference over time.
A great way to stay hydrated during the day is to keep a water bottle by your side as a reminder, and sip away. Not only will staying hydrated encourage you to get up and go to the toilet more which is extra movement and a bonus for the health of your spine, it will also be nourishing your joints and discs of your spine, which is an amazing way to support your chiropractic journey and long-term health.
With love
Andrew
References:
1.The National Academy of Sciences. Dietary References Intakes for Water, Potassium, Sodium, Chloride, and Sulfate. https://www.nap.edu/read/10925/chapter/6#102
2. Maughan RJ, Watson P, Cordery PA, Walsh NP, Oliver SJ, Dolci A, Rodriguez-Sanchez N, Galloway SD. A randomized trial to assess the potential of different beverages to affect hydration status: development of a beverage hydration index. Am J Clin Nutr. 2016 Mar;103(3):717-23. doi: 10.3945/ajcn.115.114769.
