Top Nuritional Expert, Dr Briffa (http://www.drbriffa.com/) tells us why drinking water is a big step in the battle against ageing.
Like a lot of people working in the nutritional field, I believe maintaining hydration is important for peak wellbeing and health. Water makes up about two-thirds of the body, and therefore has the potential to play a critical role in just about any bodily process one cares to mention. Like what? Well, the benefits of hydration (and the perils of dehydration) have been documented in a review published recently in the European Journal of Clinical Nutrition [1].
The review actually does a very good job of summarising the role that water plays in the structure and function of the body. In particular, it highlights water’s role as a building material (water is present in each and every cell in the body, solvent (for nutrients like glucose and amino acids), and temperature regulator (by allowing sweating, which can dissipate heat from the body).
Water is also a carrier: it participates in the transporting of oxygen and nutrients to our tissues and, crucially, also carries waste products away too. Water helps the transfer of toxic by-products from the tissues, and assists their elimination from the body via, say, the urine and sweat. In this sense, water is essential for proper detoxification of the body. Put another way, too little water can lead to toxicity in the body which can impair wellbeing and contribute to ageing.
But how much water should we drink? Our fluid requirements are dictated by a multitude of factors including temperature, humidity, activity levels, our propensity to sweat and body weight. Because of this, it is very difficult to give blanket recommendations regarding water intake.
My preference is to gauge hydration status by keeping an eye on the colour of our urine. The usual advice I give to individuals is to drink enough water to ensure that the urine is pale yellow throughout the course of the day. I might follow this up with something like “If at any time you notice your urine has strayed into darker tones, and has become noticeably odorous, the chances are you are dehydrated and you need to think about increasing your water consumption.”
I don’t think anyone’s formally studied this, but my overwhelming experience in practice is that individuals who take steps to improve their hydration almost always feel improvements in terms of their energy and wellbeing. Proper hydration will help to combat some everyday ills including headaches and constipation too. Keeping the body relatively free of toxins and a slowing of disease-causing and ageing processes are other potential motivations for keeping up a good intake of water.
Maintaining hydration easily is generally facilitated by ensuring that you have water by you. So, keep a bottle or jug of water and a glass on your desk at work, in the garden, when relaxing etc. Most individuals find themselves quite naturally reaching for water as long as it’s in front of them.
For more information on Dr Briffa visit www.drbriffa.com
References:
1. Jéquier E, et al. Water as an essential nutrient: the physiological basis of hydration. Eur J Clin Nutr 2010;64:115-123
