Quenching Your Thirst: The Importance of Staying Hydrated
by Amy Holmes | 15th Aug 2023
Did you know that water is a remarkable and essential component of your body's composition?
On average, a staggering 60% of the human adult body is made up of water. But the fascinating part is that the percentage of water can vary in different parts of your body! Water makes up approximately 75% of your brain, 70% of your muscles, 92% of blood and our lungs contain approximately 83% water!
Water also plays an important role in various daily mechanisms in our body and without it we simply would not survive!
Therefore, it's no secret that staying hydrated all year round is important for our overall health. However during summer months as the temperature rises, it becomes even more crucial!
In this blog post, we'll delve into the reasons why staying hydrated is imperative during the warmer weather and how you can ensure you're giving your body the fluids it needs to thrive.
The importance of hydration
1. The Heat and Fluid Loss
During summer, our bodies have to cope with higher temperatures, causing us to sweat more. Sweating is our body's natural cooling mechanism, but it also leads to fluid loss. Inadequate fluid intake combined with increased sweat can quickly lead to dehydration. Dehydration not only affects your comfort but also impacts your overall health and well-being.
2. Physical Performance
Whether you're enjoying a leisurely stroll or engaging in more intense physical activities like hiking or swimming, adequate hydration is essential. Dehydration can lead to decreased endurance, muscle cramps, and overall reduced performance. By staying hydrated, you can maintain your physical prowess and enjoy your summer activities to the fullest.
3. Temperature Regulation
Proper hydration plays a vital role in regulating your body temperature. When you're well-hydrated, your body is better equipped to cool itself through sweating. In contrast, dehydration impairs your body's ability to dissipate heat, putting you at risk of heat-related illnesses such as heat exhaustion or even heatstroke.
4. Cognitive Function and Mood
Dehydration doesn't just affect your body; it also impacts your brain. Research suggests that even mild dehydration can lead to cognitive impairments, affecting your focus, memory, and mood. Stay hydrated to keep your mind sharp and maintain a positive outlook!
5. Skin Health
Your skin is your body's largest organ and plays a crucial role in protecting you from the external environment. Staying hydrated helps maintain your skin's elasticity and moisture, giving you that healthy summer glow!
How much water should I aim for?
It is recommended to consume 2L of water per day for women and 3L per day for men.
A good indicator if you are drinking enough water is to monitor the colour of your urine; pale yellow indicates proper hydration, whereas dark yellow or amber indicates dehydration
How to stay hydrated
Now that we understand the importance of hydration, let's explore some practical tips to help you stay adequately hydrated this summer!
- Drink Water Regularly: Carry a reusable water bottle and sip water throughout the day, even if you're not feeling thirsty.
- Eat Hydrating Foods: Fruits and vegetables like watermelon, cucumbers, and oranges have high water content and can contribute to your overall hydration.
- Adding flavour through fruit and vegetables or herbs like mint can help to improve the flavour of water, which may help make drinking easier.
- If you simply forget to drink water, a good idea is to set regular alarms on your phone throughout the day to remind you to get a few sips of water in!
- Avoid Excess Sugary and Caffeinated Drinks: While these beverages can be enjoyable in moderation, they can contribute to dehydration when consumed excessively. .
- Hydrate Before, During, and After Exercise: If you're engaging in physical activities, make sure to hydrate before, during, and after to replenish lost fluids.
Remember that staying hydrated is not just a simple task but a crucial one for your overall well-being. By making hydration a priority, you'll be able to fully embrace the joys of summer while safeguarding your health!