WATER TO YOUR HEALTH

Hydration isn’t just vital when it’s hot. Drink enough every day and your whole body will benefit (your brain, too!)

Drink enough of it and your body will thank you.

If you’ve ever been pummelled by the gut-wrenching pain that comes with a kidney stone, your doctor probably handed you a surprisingly benign prescription to avoid another one: drink water.

Stones of ten form when urine doesn’t have enough fluid in it to dissolve calcium and other substances the body regularly processes. When the body tries to move them along the conveyor belt of the excretion process, they get stuck – and it hurts.

Doctors sometimes prescribe medication to keep stones from forming, but for many people, proper hydration is the first line of defence. As some urologists say to their patients, water is your best medicine.

If the notion of simply hydrating yoursel f to improve health seems l ike magical think ing, consider the research that produced the claim. Study af ter study shows that drinking enough water fends off problems from head to toe. “Water is a basic need for cellular health,” says Dr Ronald Navarro, an orthopaedic and sports medicine surgeon.

How much water depends on many factors: your weight, climate, and exercise. The Australian Government’s current dietary guidelines are to ‘drink plenty of water’. The old rule of thumb of drinking eight cups of water a day is not a bad place to start, however this amount should include all fluids. The clearest sign that you’re well hydrated is pale yellow urine. If yours is dark yellow, down more H₂O.

An even better gauge may be how you feel overall. In fact, water can be a potent elixir for your mind and body. So pour yourself a nice big glass, sit back, and take a look at the many ways being well-hydrated can improve your health.

YOU’LL HAVE LOTS OF ENERGY

Water helps keep up a steady f low of nutrients into your cells, which boosts your energy. When you’re dehydrated, cell membranes become less permeable and hamper this flow, affecting your physical and mental per formance and making you feel sluggish, according to a US review of hydration research.

YOU’LL WORK UP A SWEAT

A damp forehead during physical activity shows that your body is doing its job of maintaining a normal temperature, and water is key to that task.

YOU MIGHT LOSE WEIGHT

A new US study involving more than 18,000 adults found that when people increased their daily water

intake by one to three 250 millilitre cups (on top of their average four), they ate less: Their food intake dropped by as much as 850 kilojoules a day.

YOUR MEMORY MAY IMPROVE

Your brain is hugely dependent on fluid – all those synapses and neurons need liquid to fire properly. According to a review published in the journal Nutrients, studies have consistently found that memory and attention improve in children after they take a drink of water. The research is less clear on whether this pattern holds true for adults.

YOU’LL MORE EASILY KICK COLD SYMPTOMS

There’s a reason your doctor tells you to drink more when you’re coming down with something. Your body has to launch an at tack against germs when you’re sick – your runny nose, for instance, is your body’s way of flushing out pathogens. That means your cells need more fluid to keep up with the demands. Drinking water also helps loosen mucus and keep your nose and throat moist.

YOU’LL KEEP THINGS REGULAR

“Water interacts with dietary fibre in the digestive tract to bulk stools,” says Dr Jordan J. Karlitz, a clinical medical professor. By staying hydrated, you can reduce the risk of constipation.

YOU’LL FEEL STRONG WHEN YOU WORK OUT

Water helps your muscles keep the right balance of electrolytes, such as sodium, potassium, and magnesium, to function properly. Without water, muscles can be more prone to cramping. Research suggests that even low levels of dehydration may impair physical performance.

TRICKS TO MAKE SURE YOU’RE GETTING ENOUGH WATER

Set alerts on your phone or wristband tracker to remind you to drink. Use a permanent marker to draw water levels and specific deadlines on your water bottle. Refrigerate it. Although temperature preferences vary from person to person, according to Dr Joanne Larsen, dietitian and creator of dietitian.com, you’re likely to drink more water if it’s cold.

DRINK A GLASS OF WATER BEFORE YOU EAT

If you’re tired of drinking plain water, consider upping your hydration by making it sparkling or flavoured. Water with bubbles offers the same benefits as flat water and fruit adds taste. To increase hydration you can also munch on fruit and vegetables with high water content, such as watermelon, cucumbers, tomatoes, grapes, and cherries. Herbal teas, milk, and sports drinks can help you stay hydrated too, as long as they’re not overly caffeinated or sugary.