WATER makes up more than 66 per cent of our bodies, and it’s important to drink enough every day. About 60 percent of the average adult human body is made of water, according to a National Institutes of Health report. This includes most of your brain, heart, lungs, muscles and skin, and even about 30 percent of your bones. As well as the obvious physical signs of dehydration such as dark urine, headaches, dry mouth, feeling thirsty and dizziness, Martin says there are also lots of not-so-obvious signs. “If you feel like you’re lacking energy/you’re always tired, you’re struggling to concentrate or you’re finding exercise a lot harder than usual, these could all be signs of dehydration.” Green tea has also been shown to speed up metabolism and aid weight loss.
Some drinks like milk and fruit juice provide vitamins and minerals. In the case of fruit juice this also contains free sugars and so it shouldn’t be consumed in large amounts – see below for further details. It’s a good idea for anyone caring for children to make sure that drinks, particularly water, are available regularly through the day and that children are encouraged to drink plenty of fluids. Young children have a higher proportion of body water than adults. They are also less heat tolerant and may be more likely to get dehydrated, especially when being physically active and in hot climates. Encouraging children to drink fluids regularly is important as children may not remember to have a drink by themselves.
But it’s important to remember that water isn’t the only fluid we can consume to reach that goal. Tea, coffee, milk and sugar-free drinks are all good choices too. Raw fruits and vegetables have a lot; fruits such as watermelons and strawberries, for example, are more than 90 percent water by weight, according to the U.S. Different diets naturally contain different amounts of water, but it adds up.
Other symptoms include feeling sluggish, light-headed or having a dry mouth. It’s best to try to stick to no-added-sugar squash and to not drink more than 150ml of juice per day. Even though this counts towards your daily water in take, you still need to be careful. Young kids and old people are most at risk of dehyrationThee average soft drink comes in a 330ml bottle in the UK. However, there is conflicting advice on how much we should be drinking.
Morning sickness with vomiting, especially the severe form known as hyperemesis gravidarum, can increase dehydration risk during pregnancy. Similarly, breastfeeding mothers require more water to produce plenty of breast milk, which is made up mostly of water. Vomiting and diarrhoea cause water loss as vomit and faeces are largely made up of water.
Try adding wedges of lemon or lime, slices of cucumber, cubes of melon, or a few leaves of mint to a jug of water for a refreshing change. As your calorie needs increase in the third trimester, you may also need to up your fluid intake to support your baby’s growth. Last year Britons downed an astonishing 1.4 billion litres of still and sparkling mineral water – a 300 per cent increase on a decade ago. “The key to keeping skin hydrated is about ensuring we have adequate fluids while minimising water loss,” the skin doctor explains.