Nutrition

Keep those fluids flowing

Our body is made up of about 60 per cent water with organs such as the brain and muscles containing as much as 75 per cent water.  Staying hydrated can have a significant effect on our bodies but we tend to underestimate just how important water is for us to function.  We need water to:

  • Transport nutrients around the body via the blood and lymph system
  • Remove wastes
  • Serve as a medium for the countless biochemical reactions that take place in the body
  • Moisten our food to facilitate chewing
  • Maintain body temperature - sweat evaporates on the skin to cool you down.

Over a lifetime, research has linked lack of fluid with an increased risk of kidney stones and bladder cancer in later years. 

Suspect you're dehydrated if you find you get a headache for no reason or you struggle to concentrate or stay awake in a meeting.  If you sweat a lot or work in air conditioning, you're likely to need extra.  Another indicator is the colour of your urine - it should be light and clear. If it's dark or has a strong odour, you should up your fluid intake.

Thirst is not a reliable guide to our fluid needs as we are usually dehydrated by the time we experience it.  This especially applies to athletes, children and the elderly - every summer, there are reports in the newspaper of older people becoming dehydrated and needing to be hospitalised to be rehydrated.

So it pays to drink water regularly during your day.  Aim for eight glasses or 2lt of fluid each day, more in hot humid weather.

Not all fluids are equal in the hydration stakes. Aim to make most of your intake water.  It is inexpensive and adds no kilojoules (calories). Have a bottle filled at your desk and carry a water bottle with you in your car so it reminds you to top up.

Weak tea, herbal tea, clear soup, milk and juice can count towards your day's total but they come with extra sugar and/or caffeine. Alcohol and coffee aren't the best.


Catherine Saxelby is a nutritionist and author of Nutrition for Life.>>


>> = q.v. Catherine Saxelby "Nutrition, Catherine Saxelby, Sunday Canberra Times" September 21, 2008.

See also Supreme Water.

 

Tapping into new weight loss tip

'Drink lots of water' has always been standard diet advice.  I thought the reason why was simply kilojoule subtraction - replace soft drink, juice or alcohol with water and you save kilojoules. And it can be a considerable saving.

Drink 600 ml water in place of a 600ml Coke 'buddy' (now the most popular single serve size at supermarkets) and you cut back on 1080 kilojuiles (258 calories).

There's also a belief that drinking water distends your stomach, reduces sensations of hunger and leaves you feeling fuller, all desirable feelings when you're on a diet.

This has been confirmed in a new US study which tested the drink-water-before-your-meal idea on overweight people.  The scientists discovered that the subjects ate 13 per cent less after the water.

Twenty-four overweight and obese older adults took part in this experiment. They came in for a breakfast on two occasions - one with nothing before, then the second time they drank two cups (500ml) chilled, bottled water first. What they ate was covertly weighed and measured. Participants consumed significantly less after the water pre-load. This represented a drop of 222kj for the men and 765kj for the women. The researchers think the water works by slowing the rate of emptying of the stomach and promoting fullness.

Pre-meal water can be a simple inexpensive and effective weight control strategy. Perhaps it's the real reason those detox diets work - you drink lots of water to 'flush out the toxins' but it inadvertently fills you up.

It's also desirable because many of us fail to drink enough water over a day. A 2007 survey......found that one-third of 10 Australian adults drink three glasses of water or less a day, significantly less than the recommended daily intake.

So here's to our new diet mantra: "Drink plenty of water before you start to eat".>>


>> = q.v. Catherine Saxelby "Nutrition, Catherine Saxelby, Sunday Canberra Times" October 19, 2008.


Why not try our refreshing, nutritious Supreme Water?  Delivered fresh to your door.