Eat your water too, not just drink it

   

In Short

• Dehydration can severely harm your body
• It affects everything from your energy levels and cognitive function to your organs
• Incorporating water-rich foods into your diet can significantly enhance your overall hydration

Feeling low on energy? Drink water.
Have dry skin? Drink plenty of water.
Have a headache? Just drink up that water!

From your mom to social media influencers to even your smartphone, it seems like everyone's constantly reminding you to stay hydrated. But let's be honest—how much water do you actually drink each day? Probably not enough, right?

We get it. Chugging plain water can be dull, and tossing in a few lemon slices or mint leaves doesn't exactly make it exciting.

 

Here's the thing: up to 60 per cent of the human body is made up of water, and staying hydrated is crucial for keeping a range of health issues at bay.

But what if there was a more interesting way to stay hydrated? All you need to do is eat your water. Before we get to that, first understand...

Why is hydration so important?

A consultant dietician and diabetes educator, tells that hydration is vital for numerous bodily functions. It plays a crucial role in:

• Maintaining a stable body temperature through perspiration
• Acting as a medium for transporting essential nutrients and oxygen to cells throughout the body
• Aiding in the removal of waste products from the body through urine and sweat
• Ensuring smooth joint movement

According to the expert, water is also essential for optimal cognitive function and concentration.

"The exact amount of water needed varies depending on individual factors such as age, weight, activity level, and climate. However, a general guideline is to consume approximately 8-10 glasses of water per day. It's important to listen to your body's thirst signals and drink water as needed," she adds.

Eat your water

While drinking water is essential, incorporating water-rich foods into your diet can contribute significantly to your overall hydration.

"These foods contain water bound to other nutrients, providing a more sustained hydration effect," mentions the dietitian.

As per her, eating water involves consuming foods with a high water content. Some examples include fruits like watermelon, strawberries, grapes, oranges, and grapefruit; vegetables such as cucumbers, tomatoes, lettuce, celery, and carrots; soups and stews; yogurt; and oatmeal.

These foods can contribute significantly to your overall hydration, providing a more sustained effect compared to drinking water alone.

Here are some examples of water-rich foods and ways to incorporate them into your diet:

• Start your day with a hydrating breakfast. Enjoy a bowl of oatmeal with berries or a smoothie made with fruits and yogurt.
• Snack on fruits and vegetables. Keep a variety of fruits and vegetables readily available for healthy snacking.
• Add water-rich ingredients to your meals by incorporating cucumbers, tomatoes, or bell peppers into salads or sandwiches.
• Opt for hydrating beverages and choose water, unsweetened tea, or diluted fruit juice over sugary drinks.

Remember dehydration?

Yet, how often do you find yourself reaching for a can of energy drink or that trusty old cola instead of water, only to end up feeling dehydrated later? It's a common habit, but nothing hydrates like water. Those fizzy alternatives may quench your thirst temporarily, but they can’t truly do what water does for your body.

"Dehydration occurs when you use or lose more fluid than you take in, and your body doesn't have enough water and other fluids to carry out its normal functions. If you don't replace lost fluids, you will get dehydrated," says a Dr.

She adds that dehydration can affect anyone, but the condition is especially dangerous for young children and older adults. Dehydration can also occur in any age group if you don't drink enough water during hot weather, especially if you are exercising vigorously.

"You can usually reverse mild to moderate dehydration by drinking more fluids, but severe dehydration needs immediate medical treatment," the Dr  says.

Dehydration can lead to serious complications:

• If you don't stay properly hydrated during intense exercise, especially when sweating heavily, you run the risk of heat-related injuries. These can range from mild heat cramps to more serious conditions like heat exhaustion, or even life-threatening heatstroke.
• Prolonged or repeated bouts of dehydration can lead to serious health issues, including urinary tract infections, kidney stones, and even kidney failure. In severe cases, dehydration can also cause seizures.
• Electrolytes like potassium and sodium play a crucial role in transmitting electrical signals between cells. When your electrolyte levels become imbalanced, these signals can get disrupted, leading to involuntary muscle contractions or, in severe cases, even a loss of consciousness.
• Low blood volume shock, or hypovolemic shock, is one of the most severe and potentially life-threatening complications of dehydration. It happens when a significant loss of fluids causes a sharp drop in blood volume, leading to a decrease in blood pressure and reduced oxygen supply throughout the body.

Strike a balance

Experts suggest that balancing eating and drinking water is essential for optimal hydration. To achieve this, listen to your body's thirst signals and drink water whenever you feel thirsty. You can also plan your meals and snacks around water-rich foods to incorporate hydrating options throughout the day.

"150 ml glass of fruit juice, vegetable juice, or smoothie also counts as one portion, but limit the amount you have to no more than one glass a day as these drinks are sugary and high in calories," says the Dr .

Carry a water bottle with you as a constant reminder to stay hydrated, and remember to avoid excessive sugary drinks, as they can contribute to dehydration and weight gain.

Further, adding natural flavours to water can be a delicious way to increase your hydration. Some popular options include:

• Fruits: Lemon, lime, orange, grapefruit, strawberry, raspberry, blueberry
• Herbs: Mint, basil, rosemary, lavender, cucumber
• Spices: Ginger, cinnamon, turmeric, cardamom

While these natural flavours won't make water taste as good as sugary drinks, they will surely add a refreshing twist, encouraging you to stay hydrated throughout the day.

 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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