FLUID – Facts

FLUID – Facts:

The importance of drinking water…

Most people do not drink enough water and may unknowingly suffer from effects of minor dehydration almost every day.

Dehydration symptoms include feeling lethargic, fatigue, suffering from headaches or a lack of concentration.

The best way to see if you are taking enough fluid is to check the colour of your urine.  The clearer it is, the better hydrated you are.  It is too late to wait until you feel thirsty, as by then you are already dehydrated.  Drink at regular intervals throughout the day, especially before, during and after exercise.  It is possible to lose 1-2ltrs of water during 1hr of heavy exercise.

THE BENEFITS OF DRINKING WATER:

• Water serves as a vehicle to move nutrients throughout the body.
• Water plays a key role in regulating body temperature.
• Water naturally suppresses your appetite.
• Water helps to reduce fat deposits (too little water causes fat deposits to increase).
• Water helps to prevent constipation.
• Water helps to prevent fluid retention.
• Water helps to reduce fatigue.
• Water promotes clear, vibrant and smooth skin.

 

HOW MUCH WATER SHOULD YOU DRINK PER DAY?

Ideally the human body would like two litres of water per day.  Fruit juices and low-calorie soft drinks can make up some of this intake, but primarily you should stick to water for hydration purposes.  This quantity will seem a lot, but you will be amazed at the difference water intake can have on your health.

THE IMPORTANCE OF AVOIDING ALCOHOL:

Alcohol is very low in nutrients and high in calories, 1gram of alcohol provides us with 7kcals of energy.  Alcohol also has dangerous health implications if taken in excess.  Furthermore, alcohol cannot be utilised by the body for exercise in the same way fat and carbohydrate can.  If you do decide to have alcohol, do not fall into the trap of cutting back on food.  This will only deny your body’s much needed nutrients.

THE FACTS ABOUT CAFFEINE:

Caffeine consumption in the UK is very popular.  Caffeine can be found in tea, coffee, soft drinks and chocolate.  Caffeine is also found in many other types of foods, beverages and certain drugs.

People should limit their caffeine intake to two drinks per day.  This is because caffeine stimulates the liver to release excess sugar into the bloodstream, which in turn causes the pancreas to release more insulin, which then lowers the blood sugar level and makes us more hungry.

Caffeine-Free drinks include:

• Herbal Tea
• Mineral Water

If you decide to eliminate caffeine altogether, keep in mind that because caffeine is addictive, depression, headaches and irritability are typical symptoms of caffeine withdrawal.  So I would suggest if you are looking to cut caffeine out of your diet all together, then do it slowly.

SPORTS DRINKS:

There is a myriad of sports drinks on the market these days and it can be very confusing which ones to choose.  All drinks will obviously provide you with fluid, but watch the calories and sugar content by reading the nutritional information carefully.  After that, it is simply a matter of personal taste.

Tags: dehydration, hydration, nutrition, water

Category: goodHEALTH, Nutrition, Nutrition (weightloss)