Hydration & Rehydration

Drink Enough Water. Why?

Here are the reasons why we need to drink enough water:

1. Regulate body temperature through sweat and respiration
2. Form saliva and mucus
3. Deliver oxygen throughout our body
4. Lubricate joints
5. Protect our brain and spinal cord
6. Metabolise and transport food (carbohydrates and protein) to nourish our body
7. Flush body wastes through urination and bowel movements
8. Prevent constipation

Why Is Hydration and Rehydration Important?

Here are the health benefits to hydration and rehydration.

1. It helps you concentrate better.

   Hydration is strongly correlated to optimal cognitive performance and mood. A study done among women found that fluid loss of as little as 1.4% significantly reduced concentration levels. They complained of lower mood and also fatigue.

2. It flushes out toxins.

   Our kidneys work hard to remove toxins and waste by excreting them through our urine.

3. You have better workouts.

   Did you know that even mild dehydration can affect your workout performance, especially if you are doing an intense workout or under high heat?

4. You have glowing skin.

   Water hydrates your skin, giving you that dewy, fresh, and youthful look. A study found that drinking an additional 1L of water per day can improve skin-moisturising effects, smoothness, and softness.

5. It prevents constipation and improves digestion.

   Do you spend long hours straining in the toilet? The term constipation refers to fewer than 3 bowel movements per week. Stools can be hard, pellet-like and painful to pass. It can be incredibly frustrating!

6. It prevents headaches.

   The same study was done among women also found that the 1.4% fluid loss also increased the recurrence of headaches. In fact, headaches are a significant indicator of severe dehydration.

7. It prevents kidney stones.

   Kidney stones are hard objects that are made from chemicals in your urine. It usually forms over a period of time when you are not drinking enough water. Higher fluid intake is associated with a markedly lower risk of developing kidney stones and other urinary tract infections. Drinking sufficient fluids can increase the amount of urine, which dilutes the cincentration of minerals, reducing the risk of stone formation.

8. It aids in controlling your calories intake.

   Drinking up to 500ml of water before main meals can reduce the amount of calories you consume. It is also important to pair this with a healthy and balanced diet.

How Much Water Should I Drink for Daily Fluid Intake?

Our daily water intake (fluids) should come from different foods with high water content such as fruits and vegetables, other beverages, and plain drinking water.

However, is drinking 8 cups of water per day is sufficient? Total fluid intake varies for each individual, depending on your age, gender, body weight, activity levels, health conditions, and more such as pregnancy and breastfeeding status.

The latest gender-specific recommendation is approximately 3.7L (15.5 cups) for men and 2.7L (11.5 cups) for women daily. However, these are general guidelines for a healthy population.

If you have a thyroid, kidney, heart, or liver problem, do speak to your doctor about how much water you can consume.

Other important tips increasing fluid intake:

• Reduce or avoid sugary, syrupy beverages, sports drinks, and carbonated drinks (soft drinks).
• Limit fruit juices consumption as they can spike your blood sugar levels.
• Be mindful of caffeine intake as it can lead to dehydration.
• Prioritise plain drinking water because it can help to reduce your calories intake.
• Make it a habit to bring along a bottle of water and drink regularly when you are out and about.

Make an Appointment at Pantai Hospitals

If you have questions about your water intake and nutritional needs, contact the team of dietitians at your nearest Pantai Hospital to receive professional dietary advice to help kickstart your health journey.

To make an appointment for health screening, please contact the health screening centre at the Pantai Hospital nearest to you.

Pantai Hospitals have been accredited by the Malaysian Society for Quality in Health (MSQH) for its commitment to patient safety and service quality.