Are you drinking enough water?

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Are you drinking enough water?

So why is water so important?

Water is vital in order for our bodies to function; it lubricates eyes

and joints, flushes out toxins and waste, and keeps our skin healthy.

Our bodies contain a large amount of water; in fact about two-thirds

of our body weight is water. However, we need it all - losing just one

percent of our body weight due to fluid loss can cause dehydration and

any more than that can lead to serious medical complications. And

remember we're constantly losing water, by sweating or urinating, so

by drinking we're keeping our supplies topped up.

How can I tell if I'm dehydrated?

The easiest way to is to look at the colour of your urine. If it's

pale you're probably ok, if it's any darker than the colour of straw,

you're probably not drinking enough.

Symptoms of dehydration include headaches, loss of concentration and

tiredness, dry eyes and skin. Ongoing dehydration can cause problems

with, among other things, your kidneys, liver, joints and muscles.

Many people are unaware that they're dehydrated; they've simple become

used to not feeling 100 per cent. If you ever feel thirsty, you're

probably dehydrated. You should drink throughout the day, rather than

when your body cries out for liquid.

From a vanity point of view - hydrated skin looks younger as its

plumper; dehydrated skin looks sallow, saggy and older. Just by

drinking more water you could look years younger!

How much do we need?

The Food Standards Agency and The British Dietetic Association

recommend that people living in the UK (or a country with a similar

climate) drink six to eight glasses of water every day. That's about

one and a half to two litres; or a big bottle of water. Children will

not need as much water as adults.

Remember that this advice is based on an average day in Britain; when

the weather heats up, or you've done a lot of exercise you'll need to

drink more. Remember to stick to the daily recommended limit as

drinking too much water can be just as damaging. Too much water could

lead to water intoxication, which can be fatal.

To find out a more accurate water intake, try our online hydration

calculator. It calculates the amount of water you need to drink based

on your weight and the amount of exercise you do each day.

What if I don't like water?

The most efficient way to drink enough and stay hydrated is to drink

plain water; a fizzy drink only contains about 65 per cent water.

If you really don't like water, try diluting it with a little pure

fruit juice. The Food Standards Agency also recommends drinking

semi-skimmed milk.

If you're also drinking tea and coffee it's worth remembering that the

caffeine in them acts as a diuretic, which means you'll want to

urinate more, so drink a little more to compensate. And while we're at

it, alcohol doesn't count as it dehydrates you. So if you're knocking

back the booze you'll need to up your water intake.

How can I drink more?

- Start each day with a glass of water - adding a squeeze of lemon or

lime to give your digestive system a boost

- Keep a bottle of water on your desk and drink as you work

- Carry a small bottle of water in your bag with you

- Eat more fruit and vegetables - they've got a higher water content

than most other foods

- Drink a glass of water at set points in the day - one before lunch,

one before you leave work, one as you get home etc

- Have a glass of water every time you drink a cup of tea or coffee

and every time you eat

Bottled or tap?

Bottled water is big business these days. Many of us find that the

water that comes from our taps doesn't taste very nice, so buying

bottled water seems like a logical solution. There are two types of

bottled water, spring water and mineral water. Spring water comes

directly from a spring - where it meets the ground, and it must be

bottled at source. It can be treated in order to meet hygiene

standards. Mineral water comes from under the ground, it flows over

rocks before it's collected which means it has a higher mineral

content. Mineral water can't be treated - except to remove dirt and grit.

Bottled or tap cont...

In the UK bottled waters are regulated so that the labels help

consumers understand what they're buying. This means that mineral

levels must be listed, and it should be clear whether you're buying

spring or mineral water. There are no known benefits to drinking

bottled water over tap water, but if you prefer it, then you're likely

to drink more, which is unarguably the healthier option.

Another option is to invest in a water filter. The filtering process

lowers the lime-scale content of water, plus it reduces other

substances that can affect the smell and taste of water; such as chlorine.

Hydration tips

Feeling intimidated by the thought of drinking more water each day?

Read below for tips on increasing your daily intake and recognising

the signs of dehydration.

How do I increase my daily water intake?

Start the day with a cup of hot water with a good squeeze of fresh

lemon. This will give your digestive system a real boost.

Instead of caffeine and alcohol, drink water. Caffeine and alcohol act

as diuretics and cause the body to lose water.

Throughout the day have water constantly available; keep a water

bottle on your desk so you can top up your glass throughout the day

and carry a bottle of water with you when you are on the go.

Create a daily schedule; drink a glass after breakfast, one before

lunch etc. You may want to track your water intake, why not download

our pop up and screen saver to ensure that you drink enough water!

If you are cold, drink warm water instead of coffee or tea which can

dehydrate you.

Ask for a glass of water to go with your coffee and tea in Cafes.

Drink a glass of water before and during each meal.

Don't forget to eat plenty of fruit and vegetables as these have a

high water content and will contribute to your daily water intake.

Feeling peckish, snacking all the time?

Have a glass of cold water when you start to feel hungry. People often

confuse mild feelings of thirst with mild hunger.

Eat more fruit and vegetables each day. They are good for you and are

80-90% water by weight.

Feeling incomplete?

Your body is 50-60% water. Drinking 6-8 glasses a day helps your body

function properly.

Unable to concentrate?

When you are dehydrated your attention and concentration can decrease

by 13% and short term memory by 7%. Drinking 6-8 glasses a day helps

to improve your concentration.

Are you getting enough?

Drink water even when you don't feel thirsty; by the time you feel

thirsty your body has lost between 2 and 5 cups of water!

A handy way to check if you are drinking enough water; pinch the back

of your hand whilst resting it on a flat surface. When you release the

pinch, the skin should snap back into place. If it is slow in doing

this, you are probably dehydrated.

Another simple way to check that you are drinking enough fluid is to

check the colour of your urine. The more transparent it is, the more

hydrated you are. You should seek to produce urine that is 'very pale

yellow', 'pale yellow' or 'straw coloured'.

Enjoy doing a lot of exercise?

Drinking water before any physical activity will help keep your heart

rate and body temperature lower.

Like to sing or talk a lot?

Drinking water helps to preserve your voice function and quality.

Is water a beauty product?

Water is the ultimate beauty product; dehydrated skin looks older than

it is.

Drink lots to keep your skin looking younger and more vibrant.

Looking forward to summer?

When the weather gets hotter your body loses more water.

You should drink additional water each day to compensate for this loss.

Trying to lose weight?

Water can help with dieting. Drinking water often curbs the appetite

and it is calorie free.

Enjoy drinking coffee and tea?

Caffeine is a diuretic and can lead to dehydration and reduce your

stimulus to drink. As a guide caffeinated drinks should not count as

part of your daily fluid intake requirement. Why not drink a glass of

water with your tea or coffee?

How much water should I drink every day?

The amount you should drink each day depends on several factors

including climate, physical activity and diet. The UK Food Standards

Agency recommends that " in a moderate climate, such as the UK, we need

to drink at least 6/8 cups/glasses of water (or other fluid) to

prevent dehydration. In hotter climates your body will need more

fluids. This means approximately 2.5 litres a day for the average

person. " Why not have a go at our hydration calculator to work out how

much you should be drinking?

Water in food also contributes to your daily water intake. Fruit and

vegetables are 80-90% water by weight so are a must in your daily routine.

Is drinking water the only way to meet my daily water needs?

No. Drinking water is a low-cost, calorie-free way of increasing the

amount of water available to your body. It is also kind to teeth.

However, water also comes from the food that we eat and other drinks

we consume. Fruit and vegetables are particularly good as a source of

water so make sure that you include them in your daily diet.

Suffering from heartburn?

Drinking 1-2 glasses of tap water is a simple and effective treatment.

Can I really drink too much water?

Drinking too much water can lead to a condition known as water

intoxication. Water intoxication is most commonly seen in infants

under the age of six months and sometimes in athletes. The kidneys of

a healthy adult can process fifteen litres of water a day so you are

unlikely to suffer from water intoxication, even if you drink a lot of

water, as long as you drink it over time as opposed to drinking an

enormous volume at one time.

The key is to ensure that you remain well-hydrated but not over hydrated

Need more convincing?

Question: What's the difference between a plum and a prune

Answer: Water

Water

Prune, a slang term for an elderly person, due to the resemblance of

wrinkled skin to a dried prune

skin

Have a look at our dehydration and you section to see how too little

water can affect you.

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