NCTV Episode 9
Continuing with the series of bitesize health tip videos which can be found here on my YouTube Channel, this episode, includes:-
- Government guidelines
- Some fun facts
- Hints & tips
- The health benefits & risks
- Ways to up your intake
If you’d prefer to read the content within, rather than watch the video, then feel free to read the transcript, as follows:-
Hello & welcome to NCTV Episode 9, and the 7th week of Lockdown in the UK. Today’s episode is all about the importance of drinking water.
Whilst this may seem fairly obvious, its importance can be forgotten, and whilst it’s something that’s easy to do, it’s also easy not to do.
So this will be a reminder for some, news to others and hopefully inspiration to you all to make more of a conscious effort to monitor your intake.
First of all, 60% our bodies are made up of water and drinking too little OR too much can both be dangerous so we need to strike the right balance.
A recent report by Loughborough Uni revealed that being dehydrated whilst performing everyday tasks like driving could lead to twice as many mistakes behind the wheel.
Conversely, research also shows that drinking too much water can cause sodium levels to drop dangerously low, resulting in excessive sweating, insomnia and even death, so as with alcohol, drink in moderation.
Government guidelines say we should drink 1.5 – 2L of water a day the former amount for women, that’s around 8 200ml glasses and the latter for men, being 10 glasses.
These are obviously just broad guidelines as the advice doesn’t take into account your size, age, temperature or how active you are. So for example, if you’re exercising a lot on a hot day then you’ll need to drink more, the same goes following a bout of vomiting or diarrhoea, plus if you’re pregnant or breastfeeding.
Things to take into consideration:-
1) You get about 20% of your water everyday through food.
2) If you’re feeling thirsty then you are already dehydrated so don’t wait until you need a drink, sip water regularly throughout the day to stay hydrated.
3) To answer an age-old question – do teas, coffees and fizzy drinks count? The answer is that in theory yes they do, you can get a certain amount of water from teas & coffees but they are actually diuretics, meaning you will also lose more water through urination. Ultimately, water is much healthier for you and also, it has no calories or sugar that can rot your teeth.
4) A good indicator of how well hydrated you are is by checking the colour of your urine, the lighter the better, the darker; the more dehydrated you are.
5) If even after drinking over two litres of water a day, you still feel thirsty and are going to the loo more. It may be best to get yourself checked out by the doctor for any underlying problems such as diabetes.
So The health benefits of drinking water are:-
1) It helps with weight loss – many people confuse hunger with thirst so by drinking water it may remove the urge to snack. Being well hydrated also makes it easier for your body to break down fat cells.
2) It improves your skin, helping things like acne by flushing away toxins and bacteria plus it can help to reduce wrinkles.
3) It can reduce headaches and dizziness.
4) It helps you fight infections.
5) It aids digestion and keeps you regular if you suffer from constipation.
6) It helps you exercise better as your body will be able to work harder during a workout, plus it lubricates the joints helping to increase flexibility and mobility.
7) As your brain is 85% water, it will help to improve your concentration, short term memory and your mood.
8) It boosts your energy. Similar to how the brain can slow down if dehydrated, so can the body – your muscles are 75% water, your bones 22% and blood 83%. Deprive them of water and the result will be tiredness, laziness and a lack of motivation.
9) It supports your heart. As being dehydrated thickens the blood, drinking more water can help to reduce the risk of heart attack.
10) It helps to maintain the fluidity of the discs in your spine which act as a shock absorber, reducing the effects of wear and tear.
So now you know the benefits, here are some top tips on how to incorporate more water into your life:-
1) Drink a glass first thing in the morning to wake you up and replace lost fluid during sleep.
2) Carry a bottle around with you – it’ll remind you to drink more and help you keep track of how much you’re drinking, plus you can easily refill it from the tap. If you don’t like the taste of tap water you can filter it, add a squeeze of lemon or lime or infuse it with other fruit of veg to your liking.
3) Set yourself a reminder or alarm to drink every hour.
4) Eat water rich foods such as lettuce, cucumber, tomatoes, broccoli, carrots and watermelon. As a bonus, these will also help you get to your 5-a-day.
That’s all for today’s advice on DRINKING water, look out for a future episode for advice on OTHER uses and benefits of water, for your health.
See you next time for some more bitesize bits to help your health flourish, bye bye.