Water: the best drink ever

Lack of water can lead to dehydration, a condition that occurs when you don’t have enough water in your body to carry out normal functions. Even mild dehydration can drain your energy and make you tired. Research such as a 1998 study published in the European Journal Of Clinical Nutrition found that mild dehydration decreases […]

Lack of water can lead to dehydration, a condition that occurs when you don’t have enough water in your body to carry out normal functions. Even mild dehydration can drain your energy and make you tired. Research such as a 1998 study published in the European Journal Of Clinical Nutrition found that mild dehydration decreases mathematical ability, visual-motor function and short-term memory. Later studies also found adverse effects on perception and reaction time.

‘Physically, one may experience perceived or real muscle weakness,” said General practitioner Karen Soh of Pacific Wellness Centre. ‘Psychological effects include tiredness, headaches and a reduced ability to concentrate and analyse information,” she said.

Generally, scientist say adult females need 2.2 litres while males need 2.9 litres of water daily, but this can go up to 4.5 litres for those doing manual work in high temperatures. One litre is the equivalent of 8 glasses cups of water. According to most estimates, that is roughly the amount of water most people get in solid food.

Also, some scientists say it doesn’t matter what you drink; tea or coffee, juice, milk; any liquid counts as water in your daily intake. However only alcohol causes a net loss of fluids. The ultimate answer is if you feel thirsty, take a drink, but there is no hard and fast rule on how much water you should have, no matter what the bottled water people would tell you. Also, many fruits and vegetables, such as watermelon and tomatoes, are 90 percent to 100 percent water by weight

Though uncommon, it is possible to drink too much water. When your kidneys are unable to excrete the excess water, the electrolyte (mineral) content of the blood is diluted, resulting in low sodium levels in the blood, a condition experts call hyponatremia. Endurance athletes, such as marathon runners, who drink large amounts of water, are at higher risk of hyponatremia. In general, though, drinking too much water is rare in healthy adults who consume an average diet.

It’s generally not a good idea to use thirst alone as a guide for when to drink. By the time you become thirsty, it’s possible to already be slightly dehydrated. Further, be aware that as you get older your body is less able to sense dehydration and send your brain signals of thirst. Also, experts say excessive thirst and increased urination can be signs of a more serious medical condition.

To ward off dehydration and make sure your body has the fluids it needs, make water your beverage of choice. Nearly every healthy adult can consider the following: Drink a glass of water with each meal and between each meal. Hydrate before, during and after exercise. Substitute sparkling water for other drinks at social gatherings.