The Importance of Hydration

Drinking water is most likely the most underrated beneficial health hack. As simple as it sounds, did you know that drinking enough water daily is very important for your health?

Water – what’s so important about it?

Here are the reasons why our body needs water. After all, 60% of our body weight is made up of water. Water helps to:

1. Regulate body temperature through sweat and respiration
2. Form saliva and mucus
3. Deliver oxygen throughout our body
4. Lubricate joints
5. Protect our brain and spinal cord
6. Metabolise and transport food (carbohydrates and protein) to nourish our body
7. Flush body wastes through urination and bowel movements
8. Prevent constipation

Why is staying hydrated important?

Here are the benefits to drinking water and staying hydrated.

1. It helps you concentrate better.

   Hydration is strongly correlated to optimal cognitive performance and mood. A study done among women found that fluid loss of as little as 1.4% significantly reduced concentration levels. They complained of lower mood and also fatigue.

   Do you constantly feel tired? You might be dehydrated.

2. It flushes out toxins.

   Our kidneys work hard to remove toxins and waste by excreting them through our urine.

   Healthy urine is light yellow and odourless. If your urine is concentrated, dark yellow and has a strong smell, you likely are not drinking enough water. Your kidneys are trapping extra fluid for bodily functions.

3. You have better workouts.

   Did you know that dehydration can affect your workout performance, especially if you are doing an intense workout or under high heat?

   80% of our muscles are made up of water. Staying hydrated improves workout recovery and reduces fatigue. Remember to take that swig of water the next time you head to the gym!

4. You have glowing skin.

   Water hydrates your skin, giving you that dewy, fresh, and youthful look. A study found that drinking an additional 1L of water per day can improve skin-moisturising effects, smoothness, and softness.

5. It prevents constipation and improves digestion.

   Do you spend long hours straining in the toilet? The term constipation refers to fewer than 3 bowel movements per week. Stools can be hard, pellet-like and painful to pass. It can be incredibly frustrating!

   Our intestines absorb fluid thus making our stools softer and easier to pass. Make sure to pair hydration with a high-fibre diet and an active lifestyle.

6. It prevents and cures headaches.

   The same study was done among women also found that the 1.4% fluid loss also increased the recurrence of headaches. In fact, headaches are a significant indicator of dehydration.

7. It prevents kidney stones.

   Kidney stones are hard objects that are made from chemicals in your urine. It usually forms over a period of time when you are not drinking enough water. Higher fluid intake is associated with a markedly lower risk of developing kidney stones.

   Drinking sufficient fluids can increase the amount of urine, which dilutes the concentration of minerals, reducing the risk of stone formation.

8. It aids in controlling your calories intake.

   Drinking up to 500mL of water before main meals can reduce the amount of calories you consume. It is also important to pair this with a healthy and balanced diet.

How much water should I drink?

Our daily water intake (fluids) should come from different foods with high water content such as fruits and vegetables, other beverages, and plain drinking water.

However, is drinking 8 cups of water per day is sufficient? Water intake varies for each individual, depending on your age, gender, body weight, activity levels, health conditions, and more such as pregnancy and breastfeeding status.

The latest gender-specific recommendation is approximately 3.7L (15.5 cups) for men and 2.7L (11.5 cups) for women daily. However, these are general guidelines for a healthy population

If you have a thyroid, kidney, heart, or liver problem, do speak to your doctor about how much water you can consume.

Other important tips regarding staying hydrated:

• Steer clear of sugary, syrupy beverages, and carbonated drinks.
• Limit fruit juices consumption as they can spike your blood sugar levels.
• Be mindful of caffeine intake as it can lead to dehydration.
• Prioritise plain drinking water because it can help to reduce your calories intake.
• Make it a habit to bring along a bottle of water when you are out and about.

Make an appointment at Pantai Hospitals

If you have questions about your water intake and nutritional needs, contact the team of dietitians at your nearest Pantai Hospital to receive professional dietary advice to help kickstart your health journey.

To make an appointment for health screening, please contact the health screening centre at the Pantai Hospital nearest to you.

Pantai Hospitals have been accredited by the Malaysian Society for Quality in Health (MSQH) for its commitment to patient safety and service quality.

References

1. Water and Healthier Drinks. Available at https://www.cdc.gov/healthyweight/healthy_eating/water-and-healthier-drinks.html [Accessed on 21 October 2022]
2. Mild Dehydration Affects Mood in Healthy Young Women. Available at https://academic.oup.com/jn/article/142/2/382/4743487 [Accessed on 21 October 2022]
3. Individualized hydration plans improve performance outcomes for collegiate athletes engaging in in-season training. Available at https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5987390/ [Accessed on 21 October 2022]
4. Fluid replacement following dehydration reduces oxidative stress during recovery. Available at https://pubmed.ncbi.nlm.nih.gov/19344695/ [Accessed on 21 October 2022]
5. Narrative Review of Hydration and Selected Health Outcomes in the General Population. Available at https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6356561/ [Accessed on 21 October 2022]
6. Assessment of effects of an additional dietary natural mineral water uptake on skin hydration in healthy subjects by dynamic barrier function measurements and clinic scoring. Available at https://pubmed.ncbi.nlm.nih.gov/16827695/ [Accessed on 21 October 2022]
7. Treatment Effect, Adherence, and Safety of High Fluid Intake for the Prevention of Incident and Recurrent Kidney Stones: a Systematic Review and Meta-Analysis. Available at https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4831051/ [Last accessed 21 October 2022]