Water is an essential nutrient – more important to life than any other nutrient. It is ESSENTIAL – our body needs it more than any other nutrient.

Our body weight consists of more than 60% water and it is found in cells, around cells and outside of cells. It travels in and out of cells continuously. The balance of water in our bodies is a very tightly controlled system and this balance is crucial for its function. Not only do we need to take in water through our food or fluids but our body makes water as part of its chemical and metabolic processes. 

 

So what is its function (other than to stop thirst)?

1. Transports nutrients and waste throughout the body
2. Part of protein and stored glucose (glycogen)
3. Required for metabolic (chemical) reactions
4. Solvent for minerals, vitamins, amino acids, glucose and many other small compounds so they can participate in metabolic reactions
5. Acts as a lubricant in joints, inside eyes, spinal cord, pregnancy (amniotic sac)
6. Aids in regulation of body temperature
7. Maintains blood volume

 

Thirst

When we don’t drink enough water, the blood becomes concentrated, the mouth becomes dry and a part of the brain called the hypothalamus makes us thirsty. When we drink too much our stomach distends and stretch receptors tell the brain to stop drinking (why sipping is so important); the heart also tells the brain if blood volume increases and so again we stop drinking. (1)

Thirst drives us to find water but if we are thirsty we are already dehydrated. 

 

How do I know if I’m dehydrated? 

1 – 2% water lost	Thirst, fatigue, weakness, vague discomfort, loss of appetite
3-4%	Dry mouth, impaired physical performance, reduced or dark urine, flushed skin, impatience, apathy, fatigue
5-6%	Difficulty concentrating, headaches, irritability, sleepiness, impaired temperature regulation, increased breathing rate
7-10%	Dizziness, spastic muscles, loss of balance, delirium exhaustion, collapse

Can I drink too much water?

Yes you can! 

Too much water can cause ‘hyponatraemia’ – when cells in your body expand with water and can rupture. When there is an extreme imbalance between water and sodium it can kill.  This is very rare but can happen with elite athletes. If you are exercising a lot then consider taking electrolytes in your        water. (1)

 

What the research shows about the benefits of water:

• It helps physical performance and exercise. (2) 
• Can reduce oxidative damage (this can create inflammation and is one of the drivers of most if not all chronic diseases. (3)
• It helps increase energy (if you are tired this would be the first thing I would at) and has also been shown to improve mood. (4, 5)
• one study showed that the younger and older populations are particularly at risk of dehydration affecting, thinking, memory and mood. (6) 
• Even mild dehydration (1–3%) can impair energy levels, mood and memory. (1)
• Hydration can prevent headaches and migraines. (7)
• Can both prevent and treat constipation. Mineralised water in particular may be beneficial for treating constipation. (8,9) 
• May decrease the formation of kidney stones although there is very little good research to prove this, mainly recommended due to the fact that water can dilute the minerals that crystalise and cause the stones in the first place.  

 

Different Types of Water

• Tap water – contains fluoride and chloride which can affect thyroid function – this can be a problem in hypothyroidism
• Mineral water – contains 250-500 parts per million of minerals
• Soft water – contains high amounts of sodium and potassium – this can be a problem in HTN
• Hard water- contains high amounts of magnesium and calcium
• Purified water – has been treated by distillation or other process that removes all dissolved solids.
• Carbonated water – has carbon dioxide added to make it fizzy. This makes carbonic acid which is a weak acid.
• Filtered water – usually through a carbon filter or by reverse osmosis (water forced through a membrane) to remove lead, arsenic and microorganisms.
• Bottled plastic water – plastic contains BPA or other plasticisers which leaches chemicals into the water. BPA is an oestrogen mimic (xeno-oestrogen).
• Alkaline water –  raises the pH (usually 6.5- 7.5)  making it more alkaline (up to 9.5). This is usually through the addition of more minerals which are alkaline. Drinking alkaline water might affect the pH of your urine, there isn’t any evidence currently to show that it will affect your blood or tissues. There is very little research on the health benefits or long term effects of drinking alkaline water.  Ionised water is just another name for alkaline water or mineralised water. 

Water in Food

We can get a lot of our water intake from the food we eat. (1)

• Milk, strawberries, watermelon. Lettuce, cucumber, celery, spinach and broccoli contain anywhere between 90-99% water.
• Grapes, apples, yogurt carrots and oranges contain about 80-89% water.
• Prawns, bananas, corn, potatoes, avocados, soft cheeses such as cottage cheese and ricotta contain 70-79% water. 
• Legumes, salmon, chicken contain between 6-69% water. 

Other drinks

• Water is a great overall choice because it hydrates without calories or sugars that can potentially damage teeth. ⅕ will come from food.
• Milk contains essential nutrients such as protein, B vitamins, calcium and iodine. Research suggests that production of plant-based milk alternatives (such as oat, soy or almond drinks) may be kinder to the planet than cows’ milk. If you choose these then go for unsweetened versions and those fortified with calcium. 
• Fruit and vegetable juices & smoothies provide some vitamins and minerals, but also contain sugars (therefore calories). They can also be acidic and may harm teeth so it’s best to have them with a meal and have no more than 1 small glass (150ml) a day.
• You can have tea & coffee as part of a balanced diet. But adding sugar adds calories and can harm teeth so it’s best to drink them unsweetened. Caffeine in tea & coffee can make us produce more urine, but having moderate amounts shouldn’t affect your hydration.
• Fizzy drinks, squashes and juice drinks can contain sugar and generally provide few nutrients. Limit or avoid having these. Energy drinks can be high in sugars, have high levels of caffeine and contain other stimulants. Most energy drinks say they are not suitable for children on the label. (10)

So how much should we be drinking? 

There is no absolute recommendation because everyone is different – depends on diet, humidity, climate and activity level. The average recommended intake for a woman is 2.8L/day.  Food is included in this average. 

Do we really need 8 glasses of water?   The recommendation of 8 glasses comes from the USA recommendation back in 1945 and was based on the fact that 312.5mL water (per glass) times 8 glasses will give you roughly 2.5L water. 

1mg caffeine will create a loss of 1.1mL of water so the more coffee you drink in a day the more water you will need to drink although if you drink 80mg caffeine in 250mL water you will actually be drinking more water than is lost. Alcohol is a diuretic and makes us urinate so for every glass of alcohol you should be drinking at least 1 glass of water.

There is no absolute recommendation for water because everyone is different. The best way to know if you are hydrated enough is to look at the colour of your wee. If it is clear or lightly coloured then you are good to go, if it is dark then you need to drink more water. (1)

Download this dehydration chart: https://www.healthdirect.gov.au/urine-colour-chart

 

 

Tips on how to increase hydration

1. Drink water on waking. You will be dehydrated after your fast. Have 1 – 2 glasses of water as soon as you can.
2. If drinking caffeine or alcohol you should drink 1 glass of water per cup of coffee or unit of alcohol.
3. Fill up to water bottles – 750mL/1L and have a goal to drink them both by the end of the day. Make sure your bottles are pretty so you enjoy drinking from them. You could also fill up a pitcher of water and create a hydration station at your place of work or kitchen and have fun. 
4. Try infused water or herbal teas.
5. Try broths and soups.
6. You will need more water if you exercise or if you are hot (for hot flushes you can sip ice cold water). Remember if you are thirsty then you are already dehydrated. 
7. Use a water app or use the alarm on your phone to remind you to drink if you are prone to forget.
8. If you are thirsty even though you drink 2-3L water then make an appoinment with your doctor as this can be a sign of diabetes and needs to be ruled out. 
9. It may be worth considering adding mineral drops to your water as minerals/electrolytes are also required for energy production and water alone may not be enough to hydrate you properly (especially if you are low in many of the electrolytes e.g. potassium, calcium and magnesium).
10. Use the urine chart to check your wee. Put it up on the wall in your toilet and use that to determine if you are drinking enough by checking it against the colour of your urine.

Are you drinking enough water?

Are you eating enough water rich foods?

What one thing could you do today to improve your water intake?

References

1. Whitney et al. Understanding Nutrition. Cengage Learning. 2017 &  https://www.nrv.gov.au/
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5987390/
3. https://pubmed.ncbi.nlm.nih.gov/19344695/
4. https://academic.oup.com/jn/article/142/2/382/4743487
5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3553795/ 
6. https://karger.com/anm/article/70/Suppl.%201/30/42512/Effects-of-Dehydration-on-Brain-Functioning-A-Life
7. https://academic.oup.com/fampra/article/29/4/370/492787
8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5334415/
9. https://karger.com/cmr/article/23/6/356/356918/Effects-of-Sulfate-Rich-Mineral-Water-on
10. British Nutrition Foundation (2023). Stay Hydrated. https://www.nutrition.org.uk/healthy-eating-week
11. https://www.healthdirect.gov.au/urine-colour-chart

 

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