The importance of water explained

Too often we are overcome by the vast quantity of health and nutritional information that is thrown at us on a daily basis. Newspaper supplements, social media and TV documentaries all aim to educate us on health, diet and nutrition. However the information that is being shared is conflicting and many people are perplexed as to what to believe.

Sadly, I am not an angel sent down to separate the facts from the fiction. Even I get confused with the contradictory claims that are thrown around. Thankfully there are some hard facts that we can be fairly sure of. One of which is anything that sounds like this- "Water is good for you," and to anyone who disagrees with me, please let me know why as I am always keen to learn!

Humans can survive three weeks without food but only three days without water. This is because water is a necessity in the body as it is involved in digestion of food, transport of nutrient and body temperature regulation among other functions.

Water also has a role to play in weight management. Often hunger is mistaken for thirst. Keeping well hydrated may mean less snack times leading to less calories consumed and ultimately aiding weight loss. Similarly, sipping a glass of water with your meal may lead to fewer calories consumed. There are two reasons for this. Firstly, by substituting water for a sugar beverage you will save at least 100 calories in just one meal. Sipping water may also help you slow down your rate of eating and help to better register when you are full.

Water is lost daily from the body through sweating, urination and breathing. It is recommended that we drink 6-8 glasses of water per day which is equivalent to approximately 2 litres. Alternatively you can work out the exact amount of water you require by the following equation:

Weight (kg) X 35ml = Ideal water consumption (ml)

*This should be reduced to 30ml for elderly people.

**An additional 1-2 litres should be added on for people who are involved in a strenuous exercise regime. Additional water may also be required in warmer climates and during illness which involves vomiting and/or diarrhoea.

The turgor test can be a good determinate of your hydration status:

Pinch the skin on the back of your hand. If it doesn’t snap back to normal immediately it could be a sign that you are slightly dehydrated.

If you find it difficult to consume 6-8 glasses, never fear!! It’s thought that approximately 20% of our fluid intake comes from food. Here are some hydrating foods to help you on your way:

• Lettuce
• Cucumber
• Tomatoes
• Celery
• Watermelon

The water used in diluted drinks also counts towards your daily goal, along with the water in your tea. Coffee and other caffeinated beverages may act as a mild diuretic (increase frequency of urination) so probably shouldn’t be included in your tally.

A serial dehydrator is alcohol. It is a diuretic and also decreases the body’s production of anti-diuretic hormone (ADH) which causes more dehydration, ultimately leading to a hangover. To lessen the morning-after-the-night-before pain, drink plenty of water during the day before your night out. If possible drinks some water or diluted juice while you’re out and take a bottle of water to bed with you! You’ll thank yourself for it the following morning!

Here’s a challenge- keep a water diary for a week. If you find that you are coming in below par make it your aim to drink more every day. Keep a bottle at your desk and in your car and you’ll be on your way in no time. Your skin will be brighter, you’ll feel more energised and have a greater sense of general well-being, as well as all the wonderful benefits it will provide to your internal cells and organs!

Amy is a final year student of Human Nutrition in UCD. You can follow Amy’s nutrition journey on Instagram @noblenutrition