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All about hydration

Since the dawn of man,

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Access to certain essentials, such as water, have been crucial to sustaining life. In fact, early human civilizations settled alongside water bodies for this very reason, as well as to ensure a steady flow of fresh water.

 

While we have moved on from our early nomadic days, the centrality of sufficient hydration, which is a cornerstone of life and fundamental to our well-being, has remained unchanged. Despite being taught and reminded frequently of guidelines such as the need to consume 8 glasses or 2 litres of water, are we optimally hydrated?

Girl Drinking Water

Amidst packed schedules and mounting workloads, it is easy to overlook replenishing our fluids, but we must not forget how essential hydration is for overall health. If you find yourself feeling lethargic, moody, dizzy, or experiencing a mild headache for no apparent reason, you might already be dehydrated.

 

Long term negative impacts of dehydration​

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Can include urinary tract infections (UTIs), kidney stones (even kidney failure), heat injury, and constipation. Around 60% of our body consists of water, which is involved in various key bodily functions, including the distribution of oxygen and nutrients to our cells for energy, the removal of waste and toxic materials and body temperature regulation. Staying hydrated ensures that our organs function effectively and support us in our day-to-day endeavours.

 

This is especially important for athletes or people engaging in athletic activities because large amounts of water are lost through sweat when exercising. Taking small sips during a workout is essential to make up for fluid loss and to improve overall performance.

So, how much water should we be drinking?

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Optimal liquid intake depends on several factors, such as age, gender, stature, activity level, and surrounding temperature, to name a few. However, it is generally recommended to drink at least two litres a day, especially in warm, tropical climates.

 

If you are not a huge fan of the “taste” of water, there are a plethora of drinks you can incorporate to achieve adequate hydration levels. Isotonic drinks like Pocari Sweat contain electrolytes and bring a refreshing and mildly sweet experience to your daily drink. Isotonic drinks also provide useful ions to maintain the body’s electrolyte balance and have also been shown to expedite the body's hydration process.

Additional forms of liquid intake

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Other contributors to our intake are drinks such as juices, milk, and tea. We even get water from certain food groups like our fruits and veggies! While serving as a source of hydration, sugary drinks are also often calorie-rich, contain little nutritional value, and should be consumed in moderation.

 

Common drinks that contain caffeine and alcohol, while enjoyable to many, can have effects like being a diuretic, which increase the production of urine and lead to dehydration, and should not be consumed excessively. Optimal hydration is inextricably linked to the myriad metabolic processes occurring in our bodies and is a simple way to boost healthy body function.

 

So, remember, stay healthy, happy and hydrated!

Resources:

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  1. BetterHealth Channel. Exercise—the low-down on hydration. Victoria State Government Department of Health. https://www.betterhealth.vic.gov.au/health/healthyliving/Exercise-the-low-down-on-water-and-drinks

  2. Brita. Why is It Important to Drink Water During Exercise? https://www.brita.co.uk/news-stories/dispenser/drinking-water-during-exercise

  3. British Dieticians Association. (2019, August 19). The importance of hydration. https://www.bda.uk.com/resource/the-importance-of-hydration.html

  4. Ensle, Karen, Ed.D., R.D.N., F.A.N.D. C.F.C.S. (2019, March). Signs You are not Drinking Sufficient Water. Rutgers, New Jersey Agricultural Experiment Station. https://njaes.rutgers.edu/sshw/message/message.php?p=Health&m=395

  5. Harvard School of Public Health. (2017). The importance of hydration. https://www.hsph.harvard.edu/news/hsph-in-the-news/the-importance-of-hydration/ 

  6. HealthHub. (2022, November 15). The Best Refreshment. https://www.healthhub.sg/live-healthy/the-best-refreshment

  7. Jewell, Tim. (2019, May 23). Does Alcohol Dehydrate You? Healthline. https://www.healthline.com/health/does-alcohol-dehydrate-you

  8. National Council on Aging. (2024, January 16). 10 Reasons Why Hydration is Important. https://www.ncoa.org/article/10-reasons-why-hydration-is-important

  9. NHS Inform. Hydration. https://www.nhsinform.scot/campaigns/hydration/

  10. Noone, Yasmin. (2018, March 27). Is it possible to not like water? SBS Food. https://www.sbs.com.au/food/article/is-it-possible-to-not-like-water/uoso9r2g6

  11. Pocari Sweat. Benefits. https://www.pocarisweat.com.mx/en/benefits

  12. Stone, Jennifer, P.T, D.P.T, O.C.S. (2022, May 6). How to calculate how much water you should drink. University of Missouri System. https://www.umsystem.edu/totalrewards/wellness/how-to-calculate-how-much-water-you-should-drink

  13. Yevjevich, V. (1992). Water and Civilization. Water International, 17(4), 163–171. https://doi.org/10.1080/02508069208686135

  14. Zeratsky, Katherine, R.D., L.D. (2023, January 12). Do caffeinated drinks, such a coffee or energy drinks, hydrate you as well as water? Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/caffeinated-drinks/faq-20057965

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