IMPORTANCE OF HYDRATION
Introduction •
Drinking enough water each day is crucial for many reasons: to regulate body temperature, keep joints lubricated, prevent infections, deliver nutrients to cells, and keep organs functioning properly. Being well-hydrated also improves sleep quality, cognition, and mood.
Source: www.hsph.harvard.edu
Why do we need to keep hydrated? • •
Fluid is so important in the body that even when levels drop only slightly, we begin to feel the consequences. Low levels of fluid in the body can cause headaches, feelings of dizziness, lethargy, poor concentration and a dry mouth.
Source: www.hsph.harvard.edu
What are Signs of Dehydration? • • • • • • • • • •
Light-headedness Dizziness Headache Nausea Fatigue Muscle cramps Dry mouth Lack of sweat Hard, fast heartbeat Decreased cognitive abilities
Source: www.hsph.harvard.edu
What is the Best Way to Stay Hydrated? •
Drinking water throughout the day is essential, especially on hot days. Consume foods with a high-water content such as: watermelon, strawberries, cantaloupe, peaches, oranges, skim milk, cucumbers, lettuce and soups/broths.
Source: www.hsph.harvard.edu
Indicator of good hydration • •
The best indicator of good hydration is urine colour, a pale straw-colored urine being a reliable indicator of good hydration. Darker colored urine is a sure sign that the body needs more fluid. Getting into the habit of drinking regularly is a great way of keeping hydrated.
Source: www.hsph.harvard.edu
Drinks contain nutrients •
Some drinks contain other nutrients in addition to fluid such as sugars, fats, vitamins and minerals. Fruit & vegetable juice is one such drink with vitamins, minerals and sugars too.
Source: www.hsph.harvard.edu
Helps maximize physical performance •
If you don’t stay hydrated, your physical performance can suffer. This is particularly important during intense exercise or high heat.
Source: www.healthline.com
Affects energy levels •
Mild dehydration (fluid loss of 1–3%) can impair energy levels, impair mood, and lead to major reductions in memory and brain performance.
Source: www.healthline.com
Help prevent and treat headaches •
Drinking water may help reduce headaches and headache symptoms. However, more high-quality research is needed to confirm this potential benefit.
Source: www.healthline.com
Help relieve constipation •
Drinking plenty of water may help prevent and relieve constipation, especially in people who generally don’t drink enough water.
Source: www.healthline.com
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