THE Malaysian Dietary Guidelines 2020 recommend that healthy adults drink at least eight glasses (two litres) of water a day, unless advised by a doctor due to restrictions on fluid intake.
Those who are more active, perspire a lot or recovering from an illness may require more to replenish lost fluids.
As we age, staying hydrated becomes more important.
Adults aged 60 and above have a higher risk of dehydration due to a natural drop in thirst levels as body composition changes.
Here are reasons why drinking enough water is a vital habit.
BODY TEMPERATURE REGULATOR
When you are dehydrated, your body heats up, making you less able to withstand hot temperatures.
Drinking plenty of water daily to stay hydrated plays a role in the development of sweat when body temperature goes up in the midst of an activity.
Sweating is our body's natural cooling mechanism and prevents potentially life-threatening conditions caused by body temperature being too high, such as heat stroke.
FEEL MORE ENERGISED
Did you know that dehydration causes your heart to work harder to pump oxygen throughout your body?
This slows down circulation, and the flow of oxygen to the brain can get affected. All this can make you feel lethargic, sluggish and less able to focus on tasks.
Researchers note that even mild dehydration, as little as two per cent of fluid loss, can have an impact on brain performance, lessening concentration, memory, reaction time and affecting mood.
BETTER DIGESTION
Water is needed for the body to digest food. It also helps break down soluble fibre in your diet so it can be digested properly.
If you don't drink enough water, you could potentially experience digestive discomforts such as constipation, bloating and heartburn.
EASE JOINT ACHES AND PAINS
The cartilage in our joints is primarily made up of water. So staying hydrated will keep your joints lubricated.
This helps tremendously, as well-lubricated joints act as a buffer to reduce friction between bones.
With joints being able to move more smoothly without all that friction, you will experience less aches and pains.
ELECTROLYTE BALANCE
A large part of our blood plasma is made up of protein, water and important minerals that are electrolytes.
Electrolytes are essential for muscles to contract.
When we don't drink enough water daily, blood plasma can get too concentrated, causing the amount of key electrolyte minerals, such as sodium and potassium, to become imbalanced.
This can affect the functioning of our muscles and heart.
DETOX MORE EFFICIENTLY
Water is needed for the body's detoxification process by removing waste from our body when we urinate, have bowel movements, sweat and breathe.
By drinking enough water, you are supporting your body's natural detoxification process, which in the bigger picture, helps you maintain good health.
PREVENT HEADACHES
Headaches and migraines can make you miserable and unproductive.
Being dehydrated causes your brain to contract, which can lead to some susceptible individuals experiencing headaches and migraine.
To minimise headaches, be sure to stay hydrated.
Stay Hydrated
Here are tips to increase water intake:
* Keep bottles of water close by and within sight, such as on your office desk, work bag, car or bedside table. This way, you are more likely to reach out for a sip.
* Drink a glass of water at meal times, instead of low nutrition sugary drinks.
* Eat more foods with a high water content, such as fruits, vegetables, soups or dishes with gravy. They count towards your overall water intake.
* Add lemon slices or fresh mint to your water bottle for a natural flavour. You can infuse water and keep it in the fridge for up to three days.
* Try sipping on hot water whenever you feel the need for a hot beverage, such as coffee.
You will realise that sipping on a steaming mug of hot water can be just as comforting.
*The writer is a consultant dietitian.
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