Ask the Dietitian: Water

Even now, it amazes me to think that our bodies are around 60% water. The fact that this nutrient makes up over half of who we are shows it must be important, but what exactly does it do, and how much do we need?

Water plays an important role throughout all of our bodies, having functions we might be familiar with such as helping to keep our kidneys healthy and our brains alert, to things like temperature regulation (through sweating) and keeping our joints lubricated.

Our bodies like us to stay hydrated, and will make us feel thirsty to remind us to drink some fluid. However, did you know that by the time we feel thirsty we are already dehydrated, or that as we age the feeling of thirst reduces? One way to check our hydration is to look at our urine. If it is a nice, pale straw colour, you are on track, but if it is dark and smells strongly, you probably need to drink some more fluid.

If we don’t drink enough water we might feel tired, have a headache, have constipation and be at increased risk of urinary tract infections.

To stay hydrated doesn’t mean we need to carry a huge water bottle with us everywhere, as luckily, it is not just water that keeps us hydrated. Tea, coffee, milk, and squash all count too. Most of us need to aim for around 6–8 cups of fluid a day to help keep our bodies ticking along nicely.

Here are some top tips for staying hydrated:

• Keep a water bottle (of any size) with you. Having a drink with you – or, even better, in your eyeline! – can act as a visual reminder to have a drink.
• If you are having fizzy drinks or squash, aim to choose sugar-free versions to protect your teeth.
• When having fruit juice or smoothies, stick to one small glass a day. Again, this is due to the sugar in them and the impact it has on our teeth.
• Watch out for caffeine. A few cups of tea or coffee are fine for most of us, but too much caffeine can increase our heart rate and impact our sleep. Caffeine does also slightly dehydrate us, but overall, the fluid in the drink will balance this out and is hydrating.
• Encourage older people to drink, particularly in warm weather when we will need more fluid.
• Bored of drinking? Freezing sugar-free squash can make a tasty ice lolly! This can be great for children who might struggle to drink enough. Making up some sugar-free jelly can be another fun option.
• Food with a high-fluid content also helps to keep us hydrated. This includes cucumbers, tomatoes, melon, and strawberries.

We are lucky to live in a world where we can drink water straight from the tap. The next time you are topping up your reusable bottle, then, or the kettle for a cuppa, remember that over 50% of our body is made up of this wonderful nutrient. Amazing!