Your daily intake of fluid is essential! Without the correct intake of fluid, you will become dehydrated, this is when more water and fluids leave your body than enter it, and this can have an adverse effect.
The adult human is made up of roughly 60% water, with infants being as high as approximately 70% water, but with the elderly this figure is much lower at around 50%. This means that dehydration happens more frequently in the elderly.
Without fluids our bodies cannot survive. Water is found inside cells, between cells and within blood vessels. A sophisticated water management system keeps our water levels balanced, transferring nutrients to individual cells. It also acts as a protective shock-absorber as cartilage tissue, synovial fluid and the intervertebral discs all consist of mainly water. Water regulates your acid-base balance and body temperature. Your body can move water around to areas where it is needed most if dehydration begins to occur.
Body fluid is lost throughout the day as we breathe, sweat, urinate and organs function such as kidney activity. If we lose too much fluid, we start to become dehydrated.
Symptoms of dehydration
The first symptoms of dehydration include:
· Dry mouth
· Weakness in muscles
As dehydration progresses, you will experience:
· Lack of sweating
· Sunken eyes
· Shrivelled and dry skin
· Low blood pressure
· Increased heart rate
In order for all our bodily functions to be maintained, an adequate supply of water is necessary, especially in warm weather, where there is increased sweating.
Here are some useful tips to help you stay hydrated
· Start every day with a glass of water
· Drink at least one glass of water with each meal
· Position your drinking water so that it is visible and to hand
· Carry a water bottle when you are ‘out and about’
· Set-up drink reminders on your phone
· Flavour your water with different ingredients, such as mint, fresh fruit or ginger
· Set goals i.e., “I’m going to drink a litre of water before my lunch!”
· Don’t forget to increase your intake of water when you exercise
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