Water offers a great way to feel good

Even mild dehydration can drain your energy and make you tired. mayoclinic.org

Here’s a snapshot of my week using Health Storylines to track my water intake and exercise goals. Notice I missed my target here and there? No matter I just got up the next day and tried to reach my goal again.

Did you know the more fluids we drink the more energised we feel?

Water equates to energy.

And the way it energises us may not be what you think. Basically water combined with fibre works together to keep us regular and avoid constipation. It nourishes our digestive system by helping us to digest soluble fibre, according to Medical Daily. 

This function boosts energy. To get more fibre in your diet, click on this link from Nutrition Australia which shows the three different types of fibre and their functions and health benefits.

WebMD Consumer Network’s OnHealth explains further how water dilutes waste and helps eliminate toxins from the gastrointestinal tract. When we’re dehydrated stools become hard, dry and more difficult to pass. But when we up our water intake, it works with fibre to bulk up stools and make them easier to pass. See a previous post on Stool Health and the Bristol Stool Chart

BrainHQ says even slight dehydration causes a reduction in blood volume that makes the blood thicker and more difficult to pump. That can slow blood flow to the brain and body and make us tired.

The bottom line is staying hydrated ensures we’re getting adequate fluids daily to stay regular, feel good and be more active. 

Did you improve your water intake over the past few days? If you’re still doing the Health Storylines Challenge, return here when you’re done to complete this poll.

If you haven’t begun the challenge to Drink 8 cups of water every day for 5 days, now is your chance. Click on this link. It is never too late to get started. 

Next Health Storylines Challenge is even easier, all you need do is “get out in the open and go for a scenic walk in your local area”. And, yes, there are great health gains to be made.

Join me here soon.

RoamingRave, aka Judy Wilkinson, has used the Health Storylines app since being diagnosed with neuroendocrine tumours of the small intestine in 2016. After more than a year documenting her health, she has become a Self-Care Ambassador as part of a pilot to encourage others to track their health. 

Health benefits of drinking water

Now that we know how important water is for our health, the next burning question is how much water is really enough. It can be difficult to achieve eight glasses a day.

The Mayo Clinic suggests our fluid intake is probably adequate if we rarely feel thirsty or our urine is colourless or light yellow.

That’s an easy marker to track given we can combine drinking fluids and eating foods that contain water to achieve our daily target.

But don’t fall into the trap of thinking all fluids are equal.

A 2016 study in the Journal of Human Nutrition and Dietetics provided proof of the power of “water over other drinks if we want to control weight”. ScienceDaily said researchers from the University of Illinois examined the dietary habits of more than 18,300 US adults, and found the majority of participants who increased their consumption of plain water by 1 per cent reduced their total daily calorie intake as well as their consumption of saturated fat, sugar, sodium and cholesterol. 

That’s a great benefit for doing something so simple.

And there are even more health gains.

If you haven’t begun the Health Storylines Challenge to Drink 8 cups of water every day for 5 days, now is your chance. Click on this link. It is never too late to get started.

Return here tomorrow for the final chapter in the wonders of water.

Judy Wilkinson has used the Health Storylines app since being diagnosed with neuroendocrine tumours of the small intestine in 2016. After more than a year documenting her health via the app, she has become a Self-Care Ambassador as part of a pilot to encourage others to track their health. 

How much water do you need?

Maintaining water balance is essential for our survival. For this reason, evolution has provided us with intricate mechanisms for regulating when and how much we drink. When our total water content goes below a certain level, thirst kicks in. Healthline.com

If you’re drinking fewer than five glasses a day, you might want to challenge yourself to drinking that magic number of eight x 8 oz (240 mL) glasses.

There’s no real science behind drinking eight glasses a day as the amount of water we need depends on what we weigh, how active we are, to how much we sweat.

WebMD Consumer Network’s OnHealth says we get the bulk of our daily fluids (about 80 per cent) from drinking water and other beverages, but we can also get around 20 per cent from eating food. 

% WATER CONTENT FOR SELECTED FOODS

100% Water
90–99% Fat-free milk, cantaloupe, strawberries, watermelon, lettuce, cabbage, celery, spinach, pickles, squash (cooked)
80–89% Fruit juice, yogurt, apples, grapes, oranges, carrots, broccoli (cooked), pears, pineapple
70–79% Bananas, avocados, cottage cheese, ricotta cheese, potato (baked), corn (cooked), shrimp
60–69% Pasta, legumes, salmon, ice cream, chicken breast
50–59% Ground beef, hot dogs, feta cheese, tenderloin steak (cooked)

Source: The USDA National Nutrient Database

It says an adult woman needs approximately 11 cups of total water per day from food and beverages. An adult man needs about 15.5 cups. 

That might sound difficult to do, but check out the top water-rich foods in the graph provided and you will see that most of your daily water intake is easy to achieve.

Just top up on these foods throughout the day to boost your daily intake.

USDA National Nutrient Database stats surprisingly show that we can also get water from pizza (40%-49%), cheddar cheese, bagels, bread (30%-39%), pepperoni sausage, cake, biscuits (20%-29%), butter, margarine, raisins (10%-19%) and even walnuts, peanuts (dry roasted), chocolate chip cookies, crackers, cereals, pretzels, taco shells, peanut butter (1%-9%). Obviously oil and sugar have 0%.

If you haven’t begun the Health Storylines challenge to Drink 8 cups of water every day for 5 days, now is your chance. Click on this link to get started, and join me. 

Judy Wilkinson has used the Health Storylines app since being diagnosed with neuroendocrine tumours of the small intestine in 2016. After more than a year documenting her health via the app, she has become a Self-Care Ambassador as part of a pilot to encourage others to track their health. 

Still waters run deep

Your body uses water in all its cells, organs, and tissues to help regulate its temperature and maintain other bodily functions. Because your body loses water through breathing, sweating, and digestion, it’s important to rehydrate.  — EveryDay Health

If you’re not convinced about the health gains from drinking water, here’s some more compelling reasons to increase your intake.

Did you know it can help improve mood and energy levels? In recent studies, dehydration has been associated with increased, anger, and confusion as well as mood problems. It all comes down to the fact we need to be well hydrated for our cells to work properly.

WebMD Consumer Network’s OnHealth explains that drinking water also helps maintain a healthy heart rate and blood pressure. It says we need adequate fluid to produce lymph, an important bodily fluid and component of the immune system.

In 2017, Medical News Today suggested having a few glasses of warm or hot water each day might offer even more benefits. It said tea may reduce the risk of strokeheart disease, type 2 diabetes, and liver disease.

In February this year, it reported most of us are still not consuming enough fluids each day, even though we know keeping hydrated is crucial for our health and well-being.

So how can we fix that? Why don’t you join me in monitoring how much water you drink via the Health Storylines challenge to Drink 8 cups of water a day for 5 days.

It’s easy to do. Just use the app to take a five-day snapshot of how much water you consume. Don’t try to drink more, just track your daily water intake to find out your normal.

Click on this link to get started. If you haven’t already, add the Health Routine Builder tool under the Organisation and Reminders category.

In no time, you’ll be enjoying the benefits of the effects it has on your insides.

Return here tomorrow to find out more about the wonders of water!

Judy Wilkinson has used the Health Storylines app since being diagnosed with neuroendocrine tumours of the small intestine in 2016. After more than a year documenting her health via the app, she has become a Self-Care Ambassador as part of a pilot to encourage others to track their health. 

It’s as easy as drinking water

“Pure water is the world’s first and foremost medicine.”

Slovakian proverb

Ever notice when you’re around water you feel calm and more at peace? Perhaps it’s the sound of the waves as they crash against the shore, or the way water feels against your skin. Scientists are still trying to work out the link between water and well-being but studies have shown that people who live near the ocean believe they have better health and feel less stress than those who don’t.  

One study, carried out by the University of Exeter, suggested the calming atmosphere of being around water promoted a more positive outlook.

So if just being around water has such a favourable outcome, what are the health benefits of drinking it?

Apparently the quantity of water we drink has a direct impact on our immune system. Medical News Today explains that ALL cells and organs of the body need water to function properly, including to:

  • Lubricate the joints
  • Form saliva
  • Deliver oxygen throughout the body
  • Cushion the brain, spinal cord, and other sensitive tissues
  • Regulate body temperature
  • Produce hormones and neurotransmitters
  • Help food pass through the intestines
  • Flush body waste

Given water can do great wonders, it only seems logical to make the next Health Storylines challenge about monitoring how much water we drink.

Just take a five-day snapshot of how much you consume. Don’t try to drink more, just use the app to track your daily water intake to find out your normal.

Click on this link to get started. If you haven’t already, add the Health Routine Builder tool, under the Organisation and Reminder category. Then it is as simple as selecting “Add to your routine”, which allows you to type in the name of the new routine, for example: Drink 8 cups of water daily.

This is a great way to motivate and help you to achieve your goal!

Don’t forget to click on this link to join me. Then return here tomorrow to find out even more reasons why drinking water improves your health.

Judy Wilkinson has used the Health Storylines app since being diagnosed with neuroendocrine tumours of the small intestine in 2016. After more than a year documenting her health via the app, she has become a Self-Care Ambassador as part of a pilot to encourage others to track their health.