Author and Broadcaster Colin McKeand is a Nutritionalist and specialises in ‘eating for energy’. Although we know that weight management is all about your relationship with food and not the food itself, Colin can show you how some small changes to the things you eat can have you feeling better and bursting with more energy in no time at all.
Around two-thirds of the human body is made up of water and although we can live for weeks without food we can only survive a few days without water. Our body’s water supply is essential for regulating our internal organs and is involved in nearly every bodily process including digestion, absorption, circulation, breathing and excreting waste material out of the body.Water is responsible for building new tissues efficiently, lubricating the joints, balancing hormones, moisturising the skin and maintaining body temperature. It also cushions the spine and nervous system, is the primary transporter of nutrients throughout the body, boosts energy, sharpens mental and physical performance, reduces the risk of toxins building up in the bloodstream plus it reduces stress, anxiety and headaches.
We lose about 1 –1.5 litres of water a day through the skin, lungs, gut and as urine. Replacing these lost fluids is essential if the body is to be kept in balance and in particular if we are exercising and sweating or the weather is hot. When the body does not receive an adequate supply of water it has to ration what is available and cut back on certain functions in order to make the supply go round.
Dehydration is a common cause of health complaints such as headaches, mood swings, constipation, dry skin, lethargy, fatigue and lack of concentration. It is often mistaken for hunger and there is increasing evidence that it is a contributing factor in more major ailments.
It should be pointed out that we do obtain water from the food we eat, especially fruit and vegetables and all the non-processed healthy foods. Adequate hydration is not just a matter of drinking lots of water. Drink about 1.5 – 2.0 litres of still water everyday, which is only six/eight 250ml (approx. 8floz) glasses spread throughout the whole day. Depending on diet, temperature, activity and exercising we may need to be drinking more.
Don’t drink too much at once as valuable nutrients can be washed through without absorption and it can also put pressure on the kidneys. Our stomach needs to be lubricated, not flooded and by consuming too much at once the body will not use most of the water.
Don’t drink too much water or liquids during meal times as your gastric juices will be diluted and digestion plus absorption disrupted. For optimal digestive effects drink a glass of water half an hour before you eat and limit intake to sipping a glass throughout the meal. Leave at least an hour after the meal before consuming again.
Another health benefit is to drink a full glass/mug of warm to hot water first thing in the morning, on it’s own, and a cup before bed. A glass in the morning offsets any night-time dehydration. If you feel water is too bland by itself take with lemon or squeeze in some fresh lemon juice. Don’t drink cold water first thing in the morning as it can shock the body’s system and stops at the tummy, thus creating gas or bloating. Always drink water at room temperature or above, as ice-cold water can be a trauma to the delicate lining of your stomach, and it puts a strain on your digestive system.
Fresh, clean and safe healthy drinking water is best obtained from some form of water treatment/filtration system installed in the home. Which system will depend on people’s finances and health priority.