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Southern Cross Health Features

Welcome to our online health and healthy lifestyle magazine. This information is necessarily of a general nature. You should always seek specific medical advice for treatment appropriate to you.

Are you drinking enough water?

Our bodies are almost 75% water – every cell, tissue and organ in the body needs water to function. Dehydration can result in heartburn, stomach ache, recurring or chronic pain (such as lower back pain and headaches), mental irritation, depression and (ironically) water retention. Dehydration is also the primary trigger of daytime fatigue.

Drinking the recommended eight glasses of water a day might seem a little overwhelming, but about half of our daily intake of water comes from our food – another good reason to include at least five servings of fresh fruit and vegetables in our daily diet.

Cold water is absorbed more quickly into the system, making it more effective than hot drinks. Another disadvantage of coffee and tea is that they are both mild diuretics, so they stimulate the kidneys and increase urine output.

Fruit juices and fizzy drinks are fine as sources of fluid, but can contribute to weight problems and tooth decay. Try diluting them and encouraging kids to alternate sweet drinks with water. It’s cheaper, and better for them.

If you’re doing any kind of physical exercise, you’ll need more water to replace the loss from sweat. But don’t be fooled by the marketers of sports drinks and “smart water”, who would have you believe that mere tap water isn’t enough.

Consumer magazine says that for exercise lasting less than 90 minutes, plain water is fine. For longer periods, a sports drink with added glucose and electrolytes may be beneficial.

For the record, mainstream medical opinion remains firm on eight glasses of water a day for a normal teenager or adult, six glasses for over-fives and four glasses for under-fives. But remember, if you’re an active person, if you’re ill or breastfeeding, your needs will be greater.

One simple indicator is your urine: if there is an odour, or a strong colour, you’re probably not drinking enough.

Finally, there’s one extra bonus. Water is an appetite suppressant and helps the body metabolise stored fat. So next time you feel that 4pm sugar craving coming on, don’t reach for the chocolate bar – head for the tap.

8 glasses a day

Here are some tips for getting into the healthy habit of drinking more water:

Flavour chilled water with lemon juice or mint leaves.
Serve water at the table with meals, and try attractive containers and glasses – they may encourage the children to drink more.
Carry a bottle of water with you wherever you go. Get a lap belt with a water carrier if you go running, walking or biking.
Take a bottle of water for each person for journeys in the car. Kids love to have their own special bottle.
Establish habits – drink a glass of water before each meal, a glass on rising and another last thing before you go to bed. That’s five glasses already!