Why water is vital for your health and how to stay hydrated

Over half of your body is made up of water. It, therefore, isn’t surprising that staying hydrated by drinking enough water every day is essential to maintaining a healthy lifestyle. 

Here, we will look at exactly why water is so important for a healthy body, how much water you should drink every day and tips for how you can stay hydrated. 

What does water do in your body?

Water is vital to a wide range of bodily functions. This includes helping to carry out the following tasks: 

• Dissolving minerals and nutrients so your cells can access them
• Delivering nutrients and oxygen throughout your body
• Lubricating your joints
• Moistening your eyes and the linings of your nose and mouth
• Regulating your body temperature
• Removing waste products

Water also helps your brain function, keeps your skin moist and aids digestion. 

What happens when you are dehydrated?

Your body loses water whenever you breathe, sweat, open your bowels or urinate. If you don’t drink enough hydrating fluids, you will start to feel the effects of dehydration. 

When you are dehydrated, you feel more tired and your muscles feel weaker. Dehydration also affects your brain and can lead to poorer concentration and short-term memory, as well as slower reaction times. You may also develop more frequent headaches and feel lightheaded or dizzy. 

Frequent dehydration increases your risk of constipation and urinary tract infections (UTIs). 

Severe dehydration can lead to seizures, brain damage and kidney failure, and can even be life-threatening.

How much water should you drink in a day?

On average, men should aim to drink around 2.5 litres of water or hydrating fluids every day, while women should aim to drink around 2 litres. This is roughly equivalent to eight to 10 glasses.

However, if you are sweating or breathing heavily, for example, when exercising or when the weather is warmer or more humid, you will need to drink more fluids to compensate for what you lose through increased sweating and/or respiration. 

Water isn’t the only fluid that can hydrate your body. Other fluids such as low-fat milk, tea and sugar-free beverages can help keep you hydrated too. It is important to note that while fruit juices and fizzy drinks are hydrating, they can also be high in sugar, which means you should limit how much of them you drink every day to ensure your diet remains healthy.

Alcohol, on the other hand, is not a hydrating fluid. It is a diuretic, which means it increases how much fluid is removed from your body and increases urine production. This dehydrates your body. Consequently, if you are drinking alcohol, you will need to make sure you drink lots of water to compensate for the dehydrating effect of alcohol. 

How can you tell if you are drinking enough water?

A quick way to check if you are drinking enough water every day is to check the colour of your urine first thing in the morning when you urinate. 

Your urine should be pale yellow, also described as straw-coloured or lemonade-coloured. If your urine is darker than this (eg if it is the colour of apple juice), then you need to drink more water.

Five tips for staying hydrated

1. Have a glass water when you wake up

While you are sleeping, your body continues to lose water through breathing and sweating. It is, therefore, helpful to start the day by rehydrating your body with a glass of water. 

2. Carry a bottle of water with you 

It is easy to forget to stay hydrated, especially if you are busy. By carrying a large bottle of water with you wherever you go, it is quick and easy to stay hydrated. 

3. Set a target and pace yourself

Try to drink half your daily target of fluids by midday and make sure you drink throughout the day, rather than gulping down large amounts of fluid at any one time. This will help maintain a steady level of hydration in your body throughout the day. 

4. Drink when you are thirsty

While it may sound obvious to drink when you are thirsty, it is easy to ignore this sign, especially when you are busy or distracted. So make sure you pay attention to your body when it tells you that you are thirsty and act on it. 

5. Drink during or straight after a meal

An easy way to stay hydrated throughout the day is to have a glass of water with every meal. This can also help with digestion. 

6. Eat water-rich foods

You can boost your fluid intake not only through what you drink but also what you eat. 

Water-rich foods and meals, such as tomatoes, cucumbers, lettuce, strawberries, melons, soups, stews and broths, are a great way to help your body stay hydrated.