The Blog

HYDRATION – how is it a part of nutrition?

Hydration is an integral part of nutrition and overall health; water is essential for the body to function. To put it simply, we cannot go without water. It’s essential for our survival. We can go for longer without food than we can without water.

Every single system within the human body requires water e.g., it helps the digestive system work smoothly - water is drawn into the intestine to help bulk out stools and make them easier to pass (dehydration can cause constipation). Water enables our circulatory system to carry nutrient and oxygen to cells, and our kidneys need it to filter out what we need to excrete via urine.

Our brain is made up of 75 percent water, yes 75 percent! Water therefore is important in regulating our mood and concentration too. The body uses a huge amount of water each day, so it’s vital we consider out hydration levels as we must replace them throughout the day to combat any losses.

TARGETS:

Guidelines stipulate that per day we should try and get at least 2L of total fluids (around 8-10 glasses a day). This is the bare minimum required to be healthy so if you can aim for more or manage more then that’s fantastic! It might be worth getting a water bottle to help keep you focused - it’s a little like when you buy new gym clothes to motivate you to work out!

Consider your daily activity levels too when gauging how much fluid you need. In short, increase your fluids accordingly based on lifestyle; if you are running about at work, or have an active job such as cleaning, or when you exercise and notice you are sweating a lot.

Urine should be quite clear in colour, keep an eye out every time you visit the bathroom – the darker it is the more dehydrated you are and the more water you need to drink to rehydrate yourself.

What can I drink to hydrate me?

Did you know that about 20 percent of our total fluid intake comes from food? The rest can come from water, sugar free diluted squash, tea, coffee or protein water.

That said, the best way to hydrate is to have water.

Signs of dehydration to look out for:

Dry mouth, darker urine, tired, thirsty, dizzy and urinating less than 4x a day. There is evidence to suggest that at 1percent dehydration (1 percent of body weight water loss) there are negative effects on both physical and mental ability and functioning which becomes more apparent the more dehydrated someone gets.

Calculating your individual water needs:

You can use the following formula to help calculate your daily water requirement - these are just a guide. Remember to adjust to allow for sweating more than usual i.e., on more active days, or hotter days.

Your weight in KG x 0.033 = amount of L per day you require.

For example: if you weigh 70KG: 70 x 0.033 = 2.31L a day.

This is just the bare minimum requirement of someone at rest, adjust your intake according to lifestyle.

Transform Healthcare Limited is registered with the Care Quality Commission. Cosmetic surgery results and benefits can vary and are different for each individual. As such, Transform Healthcare Limited cannot guarantee specific results. Transform is a trading name of Transform Healthcare Limited, registered in England and Wales, Company Registration Number – 10616065. TRANSFORM HEALTHCARE HOLDINGS LIMITED is an Appointed Representative of Funding Falcon Ltd which is Authorised and Regulated by the Financial Conduct Authority. TRANSFORM HEALTHCARE HOLDINGS LIMITED (FRN:988595) has been added as an Appointed Representative under Funding Falcon Ltd (FRN:743100). Effective date: 29/11/2022

Transform Healthcare Limited is registered at, 132 Manchester Road, Rochdale, Greater Manchester, England, OL11 4JQ