The Power of Hydration for Body and Mind

Comprising roughly 60% of your body weight, water isn't just essential; it's the cornerstone of your well-being. This article is your guide to understanding the far-reaching impact of hydration on your physical and mental health. We'll delve into the multifaceted roles water plays in your body, explore practical ways to stay hydrated, reveal simple indicators of proper hydration, and pinpoint the optimal daily water intake to keep you thriving.

What does water do for your physical well-being?

Beyond quenching your thirst, it's responsible for maintaining your body temperature, cushioning your joints, and ferrying nutrients and oxygen to your cells. Furthermore, it lends a hand in digestion, absorption, and waste elimination, promoting a smooth-running digestive system while warding off issues like constipation and kidney stones. The immunity boost water offers by flushing out toxins adds another layer to its vital role in your physical wellness.

What does water do for mental well-being?

The link between hydration and mental health is more profound than you might think. Even mild dehydration can send ripples through your mood and cognitive prowess. Research highlights that not drinking enough water could lead to a dip in your mood, reduced concentration, and even those pesky headaches. To keep your mental landscape sunny, ensuring you're well-hydrated is paramount.

Will it help give me more energy?

Ever felt your energy drain as the day wore on? Dehydration could be the culprit. Your vitality thrives on hydration, and even a slight dip can spell fatigue and diminished performance. Research tells us that suboptimal hydration can impair cognitive function and zap your vigour. Ensuring you're well-hydrated isn't just about tackling a workout; it's about navigating your daily activities with pep and focus.

Will just plain water do the trick?

Staying hydrated isn't limited to guzzling glasses of water. Nature's bounty can lend a hand. Foods rich in water content, like watermelon, cucumber, and oranges, can be hydrating allies. Don't forget about other liquids, like herbal teas and coconut water. But tread lightly with caffeinated drinks and alcohol; while they offer hydration, their diuretic effects can sneakily tip the balance if you consume too much. Your hydration journey thrives on a balanced approach.

How can I tell if I’m well-hydrated?

Monitoring hydration is simpler than it seems. One glance at the color of your urine can tell a story – pale yellow or clear means you're on the hydration highway, while darker tones might suggest otherwise. Tune in to your body's whispers; dry mouth, fatigue, and dizziness can nudge you toward the water cooler. Additionally, paying attention to thirst levels and symptoms like dry mouth, fatigue, and dizziness can also provide insights into hydration status.

How much water should I be drinking?

Specific recommendations for daily water intake can vary depending on factors such as age, sex, activity level, and climate. However, based on the references provided, the following recommendations can be made:

For adults:

The recent National Institute for Health and Care Excellence (NICE) guidance on urolithiasis recommends that adults drink 2.5-3 liters (2500-3000 ml) of water per day. This recommendation includes fluids from both beverages and food.

For athletes:

For athletes participating in one hour of moderate-intensity exercise per day, current guidelines suggest a water intake of 5-7 milliliters per kilogram of body weight, 1-4 hours before a training session. However, it is important to note that individual hydration needs may vary, and it is recommended to monitor hydration status and adjust water intake accordingly.

It is worth noting that the references provided focus on specific populations (e.g., individuals with kidney stones, Gaelic football players, young male soccer players), and the recommendations may not be universally applicable. Individualized nutrition support and guidance from healthcare professionals or sports nutritionists may be beneficial to meet specific hydration needs and optimize health and performance.

Final words

Hydration isn't just about sipping water; it's the pathway to unlocking your full potential. Think of it as your secret weapon for robust physical health, resilient mental well-being, and unwavering energy. By nurturing your hydration routine, embracing diverse hydrating options, and respecting your body's cues, you're paving the way for a life defined by vitality and balance.

Hope this helped!

Maria Tanielian
Registered Dietitian/Nutritionniste
ODNQ # 7223, CDBC # 2815, SDA # 949

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References

Armstrong, L., Ganio, M., Casa, D., Lee, E., McDermott, B., Klau, J., … & Lieberman, H. (2012). Mild dehydration affects mood in healthy young women,. Journal of Nutrition, 142(2), 382-388. https://doi.org/10.3945/jn.111.142000

Ersoy, N., Ersoy, G., & Kutlu, M. (2016). Assessment of hydration status of elite young male soccer players with different methods and new approach method of substitute urine strip. Journal of the International Society of Sports Nutrition, 13(1). https://doi.org/10.1186/s12970-016-0145-8

McCrink, C., McSorley, E., Grant, K., McNeilly, A., & Magee, P. (2020). An investigation of dietary intake, nutrition knowledge and hydration status of gaelic football players. European Journal of Nutrition, 60(3), 1465-1473. https://doi.org/10.1007/s00394-020-02341-x

Popkin, B., D'Anci, K., & Rosenberg, I. (2010). Water, hydration, and health. Nutrition Reviews, 68(8), 439-458. https://doi.org/10.1111/j.1753-4887.2010.00304.x

Willis, S., Goldfarb, D., Thomas, K., & Bultitude, M. (2019). Water to prevent kidney stones: tap vs bottled; soft vs hard - does it matter?. Bju International, 124(6), 905-906. https://doi.org/10.1111/bju.14871