Importance of hydration -
Consider this:. Staying hydrated helps your joints stay well-lubricated, which helps reduce friction by creating more of a "cushion" between the bones.
Less friction means smoother-moving joints and fewer aches and pains. Research shows that when you're dehydrated, your body stores more heat.
This in turn lowers your ability to tolerate hot temperatures. Hydrating with plenty of water helps you produce sweat when you're overheated during activity, which in turn cools your body down.
This built-in cooling mechanism is critical in preventing heat stroke and other potentially deadly heat-related conditions.
Kidney stones are clumps of mineral crystals that form in the urinary tract. If you've ever experienced one, you know how painful they can be.
Staying hydrated with plenty of water can help dilute the concentration of minerals in your urinary tract and make stones less likely. Water also helps flush harmful bacteria from your bladder and can aid in preventing urinary tract infections UTIs.
Your blood is made up largely of H2O. When you don't drink enough glasses of water, it becomes concentrated, which can cause an imbalance of vital minerals electrolytes. These minerals, like potassium and sodium, are key to the proper functioning of your heart.
Hydrating with plenty of water supports your own powerful, built-in detox processes and can help enhance your overall health. Even a mild fluid loss can cause the brain to contract away from the skull, leading to headaches and migraines in some people. Staying hydrated may help keep head pain in check.
Here are some tips:. Mild dehydration can usually be resolved by drinking fluids, but severe dehydration can be life-threatening. Seek medical help immediately if you experience some or all of the symptoms below:.
Your doctor can help you come up with a hydration plan that meets your personal health needs and lifestyle. National Library of Medicine. Adult Dehydration. Vinu A. Vij et. Journal of Clinical and Diagnostic Research. Guillermo Bracamontes-Castelo et.
Effect of water consumption on weight loss: a systematic review. Nutrición Hospitalaria. An et. Plain water consumption in relation to energy intake and diet quality among U. adults, — As sweat evaporates from your skin, it removes heat from the body, but you also lose body fluid.
You need to drink fluid during exercise to replace the fluids you lose when you sweat. It is possible to drink too much during exercise. Over-hydration, in rare but severe cases, can lead to death. To avoid over or under-hydration, it can be useful to know your sweat rate.
That way, you can work out exactly how much you should be drinking. You can , talk to your GP or an accredited sports dietitian External Link for a fluids plan. Remember, this is your sweat rate when exercising at a particular ambient temperature.
Your sweat rate will change with the temperature, so it can be useful to measure your sweat rate at different times of the year. Water is the best drink to satisfy thirst and replace fluid lost during exercise. Drink water before you start exercising, too. Water boasts a huge list of benefits.
Some athletes use sports drinks that contain electrolytes and carbohydrates, which have concentrations that allow the body to refuel during exercise.
Sports drinks may be useful if your activity is moderate to vigorous in intensity for more than 60 minutes see the Australian Dietary Guidelines External Link. However, sports drinks can be high in sugar, so consume them only if necessary.
Remember that fruit and vegetables contain a high proportion of water, so a fruit snack such as oranges can help your fluid replacement. To adequately rehydrate after your exercise session, aim to drink one and a half times the fluid you lost while exercising.
Spread it over the next two to six hours. These people were also more likely to age faster and die younger. So, staying well hydrated might help you stay healthier as you get older. The best way to avoid dehydration is to make sure you drink enough fluids every day.
Ideally, you should get your fluids from water or other low-calorie beverages, such as plain coffee or tea, or sparkling or flavored waters. Relying on soda, sports drinks, or other sugary beverages for most of your fluids can add many calories to your diet, and they have little nutritional value.
How much you should drink each day depends on many factors, including your age, where you live, and your body weight. For instance, when you exercise or are active in hot weather, you sweat more and so need to drink more.
But experts generally recommend drinking around 9 cups of fluids a day for women and 13 cups for men on average. Certain diseases, like diabetes or chronic kidney disease, and some medicines can make you urinate more often. You also lose a lot of water when you throw up or have diarrhea or a fever.
In these cases, you need to drink more water to avoid getting dehydrated. Dmitrieva has changed her own drinking habits based on the results of her research. And I make sure that during the day I drink this one liter. See the Wise Choices box for tips. Show Your Heart Some Love! Whole Person Health.
As the weather heats up this summer, Impoftance might be wondering what drink will keep you hydrated. Our Impottance dietitian team shares why water is your best choice year-round. Water is vital to our health. Water should almost always be your go-to beverage. Choose it over sugary drinks like soda or juice, which can be high in simple sugars and calories. Home Importanve Committees Contact. Your body needs to be Caffeine and anxiety in order to Impirtance Importance of hydration Importacne optimal level. Dehydration can also affect your mood. Hydration is important for thinking clearly. The Role of Water in the Human Body Water is life, and our bodies need water more than they need food, sleep, or exercise.
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