good health starts with good hydration · health problems and overweight carrying excess body fat...

doesn't get the same media attention as green tea, antioxidants, and the latest fad diets. Yet it plays a much more critical part in our daily lives and our bodies. Our body depends on water to survive. It is made up of about 60% water, and each and every cell, tissue, and organ in our body needs water to work correctly. For example, our body uses water to maintain its temperature, remove waste, and lubricate joints. Water is needed for good health. It is important for healthy skin, hair, and nails as well as heart rate, and blood pressure.

A huge decrease in athletic performance and fatigue is commonly observed now-a-days that's mostly caused by the lack of hydration.

It is easy to stay fully hydrated throughout the day by drinking water and other fluids, as well as eating foods that are hydrating.

Water

GOOD HEALTH STARTS WITH GOOD HYDRATION

May 1st, 2018Issue No: 172

How does my body lose water?

Water makes up more than half of the body weight. We lose water each day with activities like going to the washroom everyday a number of times, sweating, and even while breathing. We lose water even faster when the weather is really hot, when we are physically active, or if we are affected with fever, vomiting and diarrhea. If we don’t replace the water we lose, we can become dehydrated.

What Counts as Water?

Fruits are an excellent source for water. Watermelon is 90% water, so it ranks highest on the list. Oranges, grapefruit, and melons like cantaloupe and honeydew are also strong contenders.

Vegetables, though not as full of water as fruit, can also provide a nutrient-rich water source. Stick with celery, cucumbers, tomatoes, green peppers, and Romaine lettuce.

There are plenty of hidden sources of water in your diet. If you want to tap into these foods, reach for oatmeal, yogurt, soup, and smoothies.

Besides guzzling water, milk is a top choice to refuel. Sodas, even diet ones, get a bad rap for lacking nutritional value, but they can still be hydrating. Juices and sports drinks are also hydrating -- you can lower the sugar content by diluting them with water.

Coffee and tea also count in your tally. The diuretic effect does not offset hydration. Alcohol is a huge dehydrator . We should try to limit your intake. Aim for at least a one-to-

one ratio with water. If you don't like the taste of plain water, try adding lemon to it or test out your own concoction,

like sparkling water with raspberries with a sprig of mint.


How much water should I drink each day?

Other options which can be consumed to stay hydrated?

Most people have been told they should drink 6 to 8-ounce glasses of water each day, which is a reasonable goal. However, different people need different amounts of water to stay hydrated. Most healthy people can stay well hydrated by drinking water and other fluids whenever they feel thirsty. For some people, fewer than 8 glasses may be enough. Other people may need more than 8 glasses each

day.

If you are concerned that you are not drinking enough water, check your urine. If your urine is consistently colorless or light yellow, you are most likely staying well hydrated.

Dark yellow or amber-colored urine is a sign of dehydration.

Water is the best option for staying hydrated. Other drinks and foods can help you stay hydrated, but some may add extra calories from sugar to your diet.

Drinks like fruit and vegetable juices, milk, and herbal teas can contribute to the amount of water you get each day.

Even caffeinated drinks (for example, coffee, tea, and soda) can contribute to your daily water intake. A moderate amount of caffeine (200 to 300 milligrams) is not harmful for most people. However, it’s best to limit caffeinated drinks because caffeine may cause some people to urinate more frequently, or feel anxious or jittery.

Water can also be found in fruits and vegetables (for example, watermelon, tomatoes, and lettuce) and in soup broths.

HOW DO I KNOW IF I’M DEHYDRATED?

Symptoms of dehydration include the following:

Little or no urine, or urine that is darker than usual

Dry mouth Sleepiness or fatigue Extreme thirst Headache Confusion Dizziness or lightheaded

feeling


What about sports drinks and energy drinks?

For most people, water is all that is needed to maintain good hydration. However, a sports drink may be helpful, if you are planning on exercising at a high intensity for longer than an hour. A sports drink contains carbohydrates and electrolytes that can increase your energy and help your body absorb water.

Choose a sports drink wisely. They are often high in calories from added sugar and may contain high levels of sodium.

Energy drinks usually contain large amounts of caffeine and other stimulants (for example, ginseng, or taurine) that your body doesn't need. Most of these drinks are also high in added sugar.

Keep a bottle of water with you during the day. If you don’t like the taste of plain water, try adding a slice of lemon or lime to your

drink. Be sure to drink water before, during, and after a workout. When you’re feeling hungry, do drink water. Drinking water may also contribute to a

healthy weight-loss plan. If you have trouble remembering to drink

water, drink on a schedule.


Sports drinks are not the same as energy drinks.

TO STAY HYDRATED

overweight children increased from 4.94 per cent of the total students in 2003 to 6.57 per cent in 2005 demonstrating the time trend of this rapidly growing epidemic. Socio-economic trends in childhood obesity in India are also emerging. A study from northern India reported a childhood obesity prevalence of 5.59 per cent in the higher socio-economic strata when compared to 0.42 per cent in the lower socio-economic strata.

In order to deal with these aspects of malnutrition, the parents need to make a few small changes in kid’s diet to improve their child’s nutritional profile and ensure a lifetime of healthy – and pleasurable – eating. After all, nutrition affects all aspects of childhood growth, development, and health. This includes:

Maintaining a healthy weight; Avoiding health problems related to excess body fat; Gut health; and Brain development and behavior.

Let’s explore these factors a bit more.


Health problems and Overweight Carrying excess body fat isn’t healthy as it sets the stage for both childhood and adult

diseases. Adipose tissue (fat) secretes hormones and chemical signals; it can accumulate in the

liver causing non-alcoholic fatty liver disease (NAFLD), the leading cause of liver disease in kids worldwide. Children with fatty livers face double the risk of arterial plaque buildup.

Over-fat children can have impaired insulin sensitivity, glucose disposal, and can fall in pre-diabetic level.

Over-fat children have higher long-term risk of chronic conditions such as stroke; breast, colon, and kidney cancers; musculoskeletal disorders; and gall bladder disease.

Normal growth and hormonal development can be disrupted. This can affect pubertal development, and their future reproductive health. Girls might hit puberty way too early; boys may experience gynaecomastia (breast development).

Once a body is overweight at a critical developmental period, it’s very hard to change. Health and physical activity habits established in early life will have effects for decades

to come.

So


cial issues and excess weight Extra body fat is a psychosocial burden too. It’s no fun to be the fat kid in the playground. Overweight and obese kids and teens face teasing and social exclusion.

The role of nutrition in overweight Which children are most at risk of being overweight or obese? .......

Those who consume mostly calorie dense foods Genetics Environment like parental feeding (restriction, pressure to eat) Appetite traits like food cue responsiveness, satiety sensitivity Obesogenic food environment

Just like grownups, kids also depend on good digestion. But because they’re young and vulnerable, they’re often prone to catching viruses and bacterial infections. The result is sometimes diarrhea, which often signals an intestinal infection.

A major preventable cause of diarrhea in children’s is fruit juice. Juice contains fructose and sorbitol, which contribute to diarrhea in high amounts.

Kids who struggle with constipation before the age of five tend to continue struggling with it after puberty.

Gut Health


And just as with adults, the bacterial balance in children’s guts can influence their immune function. That’s why probiotics could help to improve gut health, resolve diarrhea after antibiotic use, and control inflammation.

Brain and behavior Developing brains need quality nutrients. Poor nutrition (whether linked to excess body fat or not) also contributes to child mood and behavioral problems, such as depression and ADHD, even aggressiveness and violence.

Caffeine is also sometimes linked with it. One study found that 8-12 year old children consumed an average of 109 mg of caffeine — the equivalent of a cup of coffee a day. Since, 1cola contains around 30-35 mg caffeine that means the average kid drinks about 3 colas a day.


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good health starts with good hydration · health problems and overweight carrying excess body fat...

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