An often overlooked aspect of every healthy diet, hydration is critical to our wellbeing. We are constantly told to stay hydrated, but how much should we drink? And how is that helpful? Is water the only acceptable fluid?
The following article is based on information by the UK National Health System (NHS) and other trusted sources, and is meant for general purposes only. It does not constitute any form of medical advice, and you should not rely on it as a substitute for actual medical guidance, diagnosis or treatment. Talk to your doctor or healthcare provider to address any concerns about hydration, or if you are constantly feeling thirsty.
How much should we drink?
According to the UK National Health System (NHS) site on water and hydration, we should prioritise water as our main fluid of choice to stay hydrated. However, recommendations in the Eatwell Guide, an official guide penned by experts, simply state that we should drink six to eight glasses of fluid a day, as a general reference. The wording may seem generic, but this means that alternatives like sugar-free drinks or low fat milk also count.
It’s easy to see why water is the preferred option. This precious liquid is perfect to quench thirst and has no calories or sugars in it. Milk is also fine, NHS experts say, as it contains proteins, vitamins and other minerals without increasing the risk of tooth decay. Particularly, it is also a good source of calcium, although we should aim for semi-skimmed, 1% fat or skimmed milk. Because we should all be eating more fruit and veg, juices and smoothies are also an option, although a 150 ml glass of unsweetened fruit or veg juice won’t count towards the 5 a day goal more than once, no matter how many smoothies you enjoy.
You should know that these juices are higher in sugar than whole pieces of fruit, so they increase the risk of tooth decay.
The exact amount of water you need will naturally depend on a number of factors, including any physical activity that leads you closer to dehydration. As for sports drinks, NHS experts say they can be useful when you are engaging in high-endurance sports, but water is otherwise a superior choice, as these drinks are barely different from any other sugary beverage: high in calories and sugar.
Staying hydrated has many benefits — starting with the fact that our survival depends on it
Your doctor or dietitian can help you make sure that you are getting enough water, although thirst is often an unequivocal sign telling you that you should drink. For reference, and as opposed to NHS guidelines, the U.S. National Academies of Sciences, Engineering and Medicine establish that men should get about 15,5 cups (3,7 liters) of fluid a day, whereas women would need just 11,5 cups (2,7 liters).
Drinking enough water is crucial for a number of reasons: it plays a critical role in the delivery of nutrients to our cells, therefore keeping our organs in good condition. It also helps regulate our body temperature, and it may even affect our cognitive function, mood and sleep quality. It is even necessary to prevent infections and eliminate toxins using our kidneys. Electrolytes —essential minerals present in water — are also needed to fight off illness, as Riley Lipschitz, assistant professor of general internal medicine at the University of Arkansas, explained to the Washington Post. This is why you should pay special attention to staying hydrated when you have a cold or flu.
