WHY IS IT IMPORTANT TO STAY HYDRATED?

Doctors often advise drinking plenty of water. What are the benefits of staying hydrated? Can you replace water with sports drinks or coffee? Let’s look into the key facts.

Proper hydration is important wherever you go, at all times of the day. Image credit: Bluewater Sweden via Unsplash, free license

What is hydration in terms of human health?

Hydration is an indispensable component for maintaining the overall function and health of the human body, which is associated with the process of ensuring sufficient water intake to support various bodily functions.

The specific amount of water needed can vary greatly depending on individual factors including age, weight, climate, physical activity, and health conditions. Failing to consume adequate water can lead to dehydration, characterized by symptoms such as:

1. thirst,
2. dry mouth,
3. fatigue,
4. reduced urine output,
5. dark yellow urine,
6. dry skin, and
7. dizziness.

If plain water does not taste good for you, you may also improve it by adding tiny bits of fruit to it. Image credit: Thao LEE via Unsplash, free license

Why is it necessary to maintain proper hydration levels?

Water plays a key role in many of our body’s functions. It keeps a normal body temperature, lubricates joints, and protects your spinal cord. Moreover, water is necessary to get rid of waste through urination, perspiration, and bowel movements.

A lack of water, known as dehydration, can result in unclear thinking or mood change. Moreover, your body may overheat. Such complications like constipation and kidney stones may result from a prolonged lack of the vital drink.

Let’s look into these aspects individually:

• Water is a vital component of body cells which helps to maintain their structure and enable the efficient transport of nutrients and oxygen while also aiding in the removal of waste products. It also heavily participates in regulating body temperature, as the process of sweating and respiration utilizes water to help cool the body during physical exertion or in hot environments.
• In terms of digestion, water facilitates the breakdown of food and the absorption of nutrients, while also being indispensable for proper bowel function. It helps to prevent constipation by softening stools and supports kidney function in filtering out waste and excreting it through urine.
• Beyond digestion, water serves as a lubricant and cushion for joints, reducing friction and protecting them from wear and tear, and it acts as the primary medium for transporting nutrients and hormones throughout the body.
• Cognitive functions such as concentration, alertness, and memory are also significantly impacted by hydration. Even mild dehydration can affect mood and cognitive abilities.

When going in for sports, adequate intake of fluids becomes even more important. Image credit: Bluewater Sweden via Unsplash, free license

How do you notice early signs of dehydration?

Noticing early signs of dehydration is difficult but possible. Here are common indicators that you may be becoming dehydrated:

1. Increased thirst

An obvious but important early sign. If you find yourself feeling thirstier than usual, it’s a signal that you should drink water. This physiological response is the body’s natural way to alert you that your fluid levels are lower than needed for optimal function.

It is important to respond to this cue by increasing your water intake, especially if you are engaging in activities that may cause further fluid loss, such as exercise or spending time in hot weather.

2. Dry mouth

Dehydration often causes a sensation of dryness in the mouth and throat, leading to discomfort. This can make swallowing difficult and may also lead to bad breath.

Keeping a bottle of water handy throughout the day can help alleviate this symptom and maintain saliva production, which is vital for dental health and overall comfort.

3. Fatigue or weakness

Feeling unusually tired or lethargic can be an early indicator of dehydration, as bodily functions begin to slow down due to lack of fluids.

When the body is dehydrated, there is less blood volume, which means the heart must work harder to pump oxygen and nutrients to the cells. This extra effort can lead to fatigue and general feelings of sluggishness that are not tied to exertion or lack of sleep.

4. Decreased urine output:

Less frequent urination than normal, or dark yellow or amber-colored urine, can indicate dehydration.

Normally, urine should be light yellow or clear. If you notice that you’re using the restroom less often than usual or if your urine is consistently dark, it’s a sign that you need to increase your fluid intake promptly to help your kidneys function properly and remove waste from your body.