Drink more water
I have spent a lot of time recently talking to patients about the importance and benefits of drinking water. During the hot weather that is probably not surprising, but just because it is getting cooler, the same advice still applies.
Our body is made up of 50-60% water, and there are a number of reasons why it is important to keep topping it up...
Why good hydration is important:
Muscle and joint performance - water helps to keep muscles contracting effectively - essential for movement. Plus it keeps joints lubricated to support that movement.
Increased brain function - studies have shown even mild dehydration can affect concentration, mood and memory. Brain performance appears to improve when we are properly hydrated. Water also helps to reduce headaches and fatigue.
Removing toxins - water helps our kidneys function efficiently - filtering blood and flushing waste and toxins.
Cardiovascular health - water improves blood volume which helps heart health, whilst being dehydrated can put a strain on the heart.
How much water should you drink?
That's the million dollar question! It varies hugely dependent on what you read, but often the advice is based on a number of glasses - drink eight glasses per day. The problem is you don't know what size glass. And whilst some recommend guzzling down gallons of water that isn't practical, as you don't want to spend half your time visiting the loo.
Whilst it does vary I would recommend 1.5-2 litres per day. However:
Children often forget to drink - as do some adults!
Expectant and breast feeding mums need more water
If you are very active or perspiring more then you will require more fluids
My advice:
Fill up a bottle or glass regularly and sip it throughout the day - make it a habit
Check your urine - you are looking for a light, pale straw colour. A darker colour can indicate dehydration, although some medication can cause this.
Tea and coffee does count towards your fluid intake but caffeine is also a diarrhetic so don't rely on it.
I hope I have encouraged you to start drinking more water and tracking how much you have each day.