WHAT IS THE IMPORTANCE OF WATER ON YOUR HEALTH?

The Canada’s Food Guide emphasizes the importance of drinking water.

IMPORTANT ROLES OF WATER

Water serves several vital functions within the body, including:

  • Facilitating the process of digestion.
  • Regulating and preserving body temperature.
  • Assisting in the removal of waste materials through urination and bowel movements.
  • Providing lubrication for joints.
  • Nourishing and preserving the health of the skin.

THE IMPORTANCE OF STAYING HYDRATED

The human body comprises as much as 60% water, a portion of which is expelled through activities like perspiration, urine production, and even respiration. Failing to replenish this lost water can result in dehydration, a condition that can have potentially severe repercussions, particularly for individuals who are more vulnerable, such as infants, the elderly, or those with specific chronic illnesses like renal or heart failure.

WHY CHOOSE WATER?

To quench your thirst, Canada’s Food Guide recommends opting for water over sugary beverages like fruit juice (even those without added sugar), soft drinks, flavored plant-based beverages, milk, energy drinks, or sweetened and flavored water. These beverages tend to contain high amounts of sugar, and sometimes even fats, both of which are often present in our diets in excessive quantities.

The emphasis isn’t on vilifying milk or fruit juice; rather, it’s about consuming them in moderation. You can still relish a glass of juice or milk, for instance, at breakfast, but when you experience thirst throughout the day, water should be your primary beverage of choice.

HOW MUCH WATER SHOULD I DRINK?

The exact answer to this question is contingent on various factors, encompassing your overall health, level of physical activity, and even the prevailing environmental temperature. For instance, an athlete training outdoors in hot weather will require more fluid intake than an individual spending extended hours at a desk.

Here are some instances where health status plays a role in determining the necessary water consumption:

  • Pregnant or nursing women typically need increased fluid intake.
  • Individuals with heart failure must vigilantly monitor their daily fluid intake.
  • Conditions involving vomiting or diarrhea can lead to rapid water loss, necessitating proper rehydration.
  • People taking medications that induce increased urination, such as diuretics or water pills, should adapt their fluid intake according to their condition.

As a general guideline, most healthy individuals should aim to consume 11 to 15 cups of liquids daily. This includes water as well as other beverages like coffee or milk, and the water content in foods like fruits and vegetables.

HOW DO I KNOW IF I AM WELL-HYDRATED?

The colour of your urine is a good indicator of your hydration level. When you are properly hydrated, it will be colourless or light yellow, except in the morning, upon waking up, because it will have become concentrated during the night.

Thirst is the first sign the body sends to indicate it needs water.

TAKING MEDICATION WITH WATER

Plain water is the liquid of choice when taking your medication unless your pharmacist gives you specific instructions. It will not interact with your medication and in some cases it may even help prevent side effects (for example with medication used to treat or prevent osteoporosis).