Healthy Hydration: How much fluid should you consume each day?
Not having a sufficient intake of liquid daily can have a negative effect on our physical and mental wellbeing. Therefore, it is important to drink water regularly throughout the day for optimal hydration. Everyone should know the importance of staying hydrated, especially here in Singapore, but most of us are still neglecting it despite our easy access to safe drinking water.
Signs of dehydration
Our body is considered dehydrated when we lose 2% of our total water content, which at this point our body will be sending us signals, leading to us feeling thirsty. Other signs include feeling tired, moody, or even having a headache, this is because our heart has to put in more work to pump blood through the vessels.
What to drink?
It is recommended to drink around 1.2 litres (6 – 8 glasses) of fluid daily. Of course, water is the best form of liquid to quench our thirst and keep us hydrated. But how do other drinks compare to water?
Filtered water
Drinking plenty of water is the best option you can go for, especially between meals. As compared to other drinks, it does not contain any calories. Filtered water can reduce content such as chlorine, particulates, and contaminants. There are a variety of water filters to choose from, each with different capabilities to suit your needs. To spice up the taste, lemon or mint can be added in too.
Coffee and Tea
Providing you with water and nutrients if milk is added to it. The addition of sugars can also rack up your calorie intake, other alternatives to this can be decaffeinated options.
Soft drink
It contains approximately 90% water, but it isn’t the best option to manage hydration. The high level of sodium and sugar can cause dehydration. Having it in moderation is fine, but it is not a substitute for water.
Alcohol
More alcohol equals less hydration, alcohol removes fluid from our blood through the renal system. These include our kidneys, ureters, and bladder. So, it is recommended that we consume alcohol at a 1:1 ratio with water. If you are a cocktail fan, you can also mix your choice of alcohol with sparkling water to increase the water percentage.
Conclusion
Drinking plain water is the best option for hydration, and it is also the most convenient and accessible option as well. With the growing popularity of water dispenser in Singapore, it is now even easier to hydrate ourselves.
