12/07/06
So much is written about healthy eating, but the common thread running throughout all the advice and the available evidence is that there is a clear connection between diet and health.
Nutrition plays a crucial role at all stages of life, and the long term benefits of a healthy diet are well established. There is a great deal we as individuals can do to improve our well being and to promote a better quality of life, from childhood through to older age.
Keeping hydrated is a central part of that nutritional care. Drinking regular amounts of water helps us to stay healthy and feel good. What we drink can definitely influence how we behave, our ability to concentrate, our resistance to infection and even our risk of developing serious long-term illness.
“Water is an essential part of good nutrition, and I believe that many people could benefit from including more in their daily diet.” Anton Mosimann, OBE
Water is part of healthy eating and is a primary nutrient, along with fats, carbohydrates, minerals, proteins and vitamins.
The World Health Organization describes water as a basic nutrient of the human body, critical to life. As many people know, while we can survive without food for several weeks, without water we can last only a few days.
"Water is a basic nutrient for the human body and is critical to human life. It supports the digestion of food, adsorption, transportation and use of nutrients and the elimination of toxins and wastes from the body." Water, Sanitation and Health Programme, World Health Organization
So it is essential to build this primary nutrient into our daily lives, and ensure that water is a key part of the diet we consume. And as we have no means of storing water in our body, we have to keep topping up.
How can you do this on top of a packed and busy life?
There are some useful ways to begin to drink more water, and the first rule is to ensure you do not wait until you are thirsty. If you gradually start to introduce water throughout your day, it is much easier to make this change stick as a way of life.
Dietary specialists tell us that major changes to daily routine are often best avoided, because the chances are that unless you change your behaviour in a structured way, you will revert back to old ways within a few weeks. So look to start a gradual change.
How much to drink
It is generally accepted that 2 litres of water each day provides your body with a good base for hydration. Meeting this daily target may seem daunting at first, but if you break down that amount into smaller parts and think of it over the whole day, it becomes easier and more achievable.
For example, you can try to drink eight good sized glasses of water each day in addition to your other drinks. If you stagger them throughout the day, you will help your body to adjust to it – starting with a fresh glass of water as soon as you wake up.
Don’t be obsessed about measuring out your glasses or cups of water, just try sipping one glass every hour, or even think about consuming a glass of fresh water straight after each visit to the loo.
Toilets
Yes, you are likely to go to the loo more often. That’s a good thing, and many longer-term health conditions can be prevented by having a healthy toilet function. Constipation is a problem for many people, and drinking more water is a major aid to overcoming and preventing constipation.
A useful guide to checking whether you are properly hydrated is to look at the colour of your urine. A quick glance should show a plentiful supply of urine that is pale in colour, rather than dark yellow. Some vitamin supplements and medicines can alter the colour of urine, so be aware, but as a general guide clean and odourless urine is a sign of good hydration.
As you begin to drink more water, your body will gradually adjust to cope with the extra fluid intake. But have it clear in your mind right from the start, that more visits to the loo is a vital and natural part of developing a healthier lifestyle.
What to drink
Keeping well hydrated helps your body to function, keeps you feeling fresh and helps energy levels to stay constant. But does it matter what you drink?
Some people advise that any type of fluid will do as a source of water... yet you will never hear dietary specialists advise that any type of food will do as a source of calories.
Just as there are good diets and bad diets, there is good hydration and poor hydration. Take a step back and look at what is happening in your day. Ask yourself if it is a good idea to load your body with caffeine drinks such as coffee, tea, cola and chocolate or the sweet fizzy drinks and certain squashes that are loaded with additives and preservatives.
They do, of course, all contain an amount of water and are fluids, but they also all have potential downsides for health.
Caffeine
Hot drinks are a major part of the day for many people, but too much caffeine can effect moods and energy. A cup of coffee, tea or hot chocolate is very comforting, but don’t have any more than two or three cups a day as these all contain amounts of caffeine which can increase stress and can cause energy swings, headaches and anxiety.
The effects of caffeinated beverages vary from individual to individual. Some people feel stimulated after drinking tea and coffee while others feel anxious, nervous, jittery, headachy and dehydrated.
One easy way to start a new hydration regime is to ensure that each time you enjoy a high-street coffee you ask for a glass of tap water to go with it. The good coffee shops already have it available or will be happy to provide it. For them, chilled water is already part of the coffee experience, cleansing the palate and maintaining the traditional coffee practices of mainland Europe. As many tourists can testify, across the world, expresso and cappuccino is naturally served and drunk with a glass of water – to go without is uniquely British.
Ever had the poorer café tell you that they can’t serve tap water because their supply is not safe to drink? Occasionally used as a technique to sell expensive bottled water, its worth pointing out that if the tap water is not safe to drink, its also unsafe for hand washing, food preparation and washing up. In essence the café cannot continue to serve the public food and drink if its tap water is not wholesome and safe to drink.
Fortunately, this type of negative approach is rare, and the majority of good cafes are very happy to not only supply tap water for their customers but also to present it in iced glasses or attractive water jugs. It is often just a case of asking for what you would like.
Soft drinks
There are around nine spoons full of sugar in a standard can of soft drink – a statistic that’s alarming enough for adults to consider. But it becomes even more of a worry when you consider that children aged seven to ten are reported to drink an average of ten cans of soft drink a week – that’s ninety spoons of pure sugar.
Sugar levels can affect mood, bring on lethargy and lead to tooth decay. Interestingly, sugar slows down the rate at which water can be absorbed from the stomach. For teenagers, soft drinks should be avoided or limited to small intakes, as they are empty and unnecessary calories.
The healthiest drinks are milk and water. Others beverages such as cola, squash and juice drinks are often high in sugar and can rapidly cause tooth decay.
Pure juice is ideal too, but it is best consumed with other food and it is important to remember that it is quite acidic, so can affect the teeth, and typically has a high sugar content. An alternative to drinking lots of juice is to encourage the consumption of fresh fruit.
Bottled, tap or filtered?
In terms of the ability of water to hydrate the body, it makes no difference at all whether you drink tap, bottled or filtered.
The World Health Organization advises that there are no health advantages to bottled water over tap, and even the manufacturers themselves make it clear that bottled and filtered water is promoted on its aesthetic properties and brand values.
What you can be sure of is that UK tap water is one of the best in the world, and is subject to the strictest regulations. Treat it like other cold drinks – by chilling it in the fridge – and you can rarely taste the difference. Tap water is also thousands of times less expensive than less healthy bottled drinks, and it is calorie free. Do also remember that flavoured waters are officially classified as soft drinks because they are just that, and are not water at all.
Alcohol
Most of us like to drink alcohol from time to time, and as long as you consume it in moderation and resist the temptation to overindulge, that is fine. However, too much can leave you feeling the worse for wear and dehydrated.
Alcohol also has very little nutritional value to the diet, and every glass of wine can contain up to six spoons of sugar.
A good tip when drinking alcohol is to try to balance each glass with a good intake of water. If you do, you will often sleep more soundly and generally feel better the next day.
Try it: drink a glass or two of tap water for every glass of alcohol. It really works. It was a wise scholar who once said that “The best cure for a hangover is not drinking too much booze the night before.”
There is no secret surrounding the intake of alcohol. Enjoying a moderate consumption can contribute to a healthy lifestyle, but overdoing it can cause a number of medical problems.
Summary
Keeping hydrated needs to become a central part of our nutritional care, and the evidence shows that drinking regular amounts of water will help you to stay healthy and feel good. What you decide to drink can definitely influence your daily life and your long-term health, so it is worth investing a little extra time in your body and starting a healthier regime.
One final tip for starting and maintaining good hydration is to recognise that it takes time to change. Be positive about the changes and achievements you do make, and avoid feeling down when you go astray with short periods of poor fluid intake.
Stick with it and keep trying. Your ability to hydrate will often change depending on how easy it is to get fresh water and access to toilets, and your hydration needs will vary according to your surroundings and they way you live your life.
But it is important to recognise that water is a basic nutrient of your body, and it is the essential ingredient for a healthy life.
References
World Health Organization, Water, Sanitation and Health Guidance
Water for Health Report 2002, H J Forrester
Vitality Plan, D Bull
Fluids and Electrolytes Made Incredibly Easy, Lippincott Williams and Wilkins
Body Wise, Dr J Briffa
Body Foods for Life, J Clarke
Haynes HGV Man, Dr I Banks
Healthy Cooking for Children, M Francis
Changing Eating and Exercise Behaviour, P Hunt & M Hillsdon
Nutrition for Life, L Hark & Dr D Deen
Nutritional Care for Older Pople, Age Concern
The Social Significance of Health Promotion, TH MacDonald
The Water Prescription, C Vasey
NHS Direct
Muslim Health Network
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