How much safe is bottled water?

Stay healthy with natural fuids

Say “No” to mineral water!

Say “No” to sugary packaged beverages!

Is tap water as safe as bottled water?

Tap water and bottled water are generally comparable in terms of safety. So the choice of tap or bottled is mostly a matter of personal preference.

How harmful is it to drink from a plastic water bottle?

A recent study into a substance linked to low birth weight in newborns shows, again, that drinking from plastic bottles – and reusing them – can be dangerous. These latest studies will continue to add pressure on governing bodies to act, especially as consumers become aware of these hazards. Is this an issue in which the public will lead the way? Only time will tell.

Why you should drink water or fuids? Is it so important?

Water makes up more than half of your body weight, and a person can't survive for more than a few days without it. Every tissue, organ or cell of your body needs water to work properly. Thus it maintains the health and integrity of every cell in the body. Water has important role to play. For example

·         keep the bloodstream liquid enough to flow through blood vessels

·         help eliminate the by products of the body’s metabolism, excess electrolytes (for example, sodium and potassium), and urea, which is a waste product formed through the processing of dietary protein

·         regulate body temperature through sweating

·         moisten mucous membranes such as those of the lungs and mouth

·         lubricate and cushion joints

·         reduce the risk of cystitis by keeping the bladder clear of bacteria

·         aid digestion and prevent constipation

·         moisturise the skin to maintain its texture and appearance

·         carry nutrients and oxygen to cells

·         serves as a shock absorber inside the eyes, spinal cord and in the amniotic sac surrounding the fetus in pregnancy.

How does your body lose water?

You lose water every time. For example:

a)      through urine and pee

b)      through sweat

c)      through breathing

d)     you lose water during your day to day activities either through sweat or if you have a fever.

e)      Through vomiting

f)       Through diarrhea.

What are your sources of water?

a)      drinking water

b)      any fluid you drink  such as milk, tea, fresh juice, etc

c)      food, fruits and leafy vegetables contain quite a bit of water

 

Do you know how much water you get from your solid foods alone?

Most foods, even those that look hard and dry, contain water. The body can get approximately 20 % of its total water requirements from solid foods alone. 

Do you know how much water you can get during your digestion process?
The digestion process also produces water as a by-product and can provide around 10 % of the body’s water requirements. The rest must come from liquids. 

How do you know if you are dehydrated?

Symptoms of dehydration include the following:

a)      Little or no urine, or urine that is darker in color than  usual

b)      Dry mouth, dry skin

c)      Sleepiness or fatigue

d)     Extreme thirst

e)      Headache

f)       Confusion

g)      Dizziness or lightheaded feeling

h)      No tears when crying

Do you know how much water you need each day?

Approximate adequate daily intakes of fluids (including plain water, milk and other drinks) in litres per day include:

·         Young children 1-8 years 1.0 – 1.2 litres (about 4 – 5 cups)

·         children 9-18 years 1.4 – 1.9 litres (about  5 -8 cups)

·         adults  – 2.1- 2.6 litres  (about 8 - 10 cups)

 These adequate intakes include all fluids, but it is preferable that the majority of intake is from plain water (except for infants where fluid intake is met by breast milk or infant formula).

Sedentary people, people in cold environments, or people who eat a lot of high-water content foods (such as fruits and vegetables) may need less water.

Most healthy people can stay well hydrated by drinking water and other fluids whenever they feel thirsty. For some people, fewer than 8 glasses (8 ounce glass) may be enough. Other people may need more than 8 glasses each day.

Besides water, what else you can consume to stay hydrated?

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. This is about the amount in 2 to 4 8-ounce cups of coffee. 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.

Who needs higher fluid intake?

People need to increase their fluid intake when they are:

·         on a high-protein diet

·         on a high-fibre diet, as fluids help prevent constipation

·         pregnant or breastfeeding (the fluid need is 750-1,000 ml a day above basic needs)

·         vomiting or have diarrhoea

·         physically active

·         exposure to warm or hot conditions.

Who is at higher risk of dehydration?

People are at higher risk of dehydration if they exercise at a high intensity, have certain medical conditions, are sick, or are not able to get enough fluids during the day. Older adults are also at higher risk. As you get older, your brain may not be able to sense dehydration and send the signals for thirst.

You may need to increase the amount of water you are drinking if you:

• Have certain medical conditions, such as kidney stonesor bladder infection
• Are pregnant or breastfeeding
• Will be outside during hot weather
• Will be exercising
• Have a fever
• Have been vomiting or have diarrhea
• Are trying to lose weight

Are sports and energy drinks useful?

sports need exercising at a high intensity for longer than an hour, a sports drink may be helpful because it contains carbohydrates and electrolytes that can increase your energy and help your body absorb water. Selection of sports drink is important. They are often high in calories from added sugar and may contain high levels of sodium. Also, check the serving size. One bottle may contain several servings. Some sports drinks contain caffeine. If you use a sports drink that contains caffeine, be careful not to get too much caffeine in your diet.

Sports drinks are not the same as energy drinks. Energy drinks usually contain large amounts of caffeine and other stimulants. Most of these drinks are also high in added sugar. Therefore be careful in selecting such drinks.

Ten tips for staying hydrated

Here are seven tips to help make sure you and your child stay hydrated:

1.      Carry a reusable water bottle and fill it from the tap instead.

2.      Try adding a slice of lemon or lime to your drink

3.      Avoid purchasing plastic bottled water.

4.      Eat a balanced diet with plenty of fruit and vegetables.

5.      Drink fluids at regular intervals during the day and after a workout. Water is a healthy choice for hydration.

6.      Milk is around 85% water and a good source of protein and calcium. Check the label for calories, as these will vary according to the type of milk you choose.

7.      Thirst is not a very good indicator of your level of hydration. By the time you feel thirsty, you’re probably already getting dehydrated, A more reliable indication of hydration in healthy people is the color of your urine. In general, the lighter the colour, the better hydrated you are.

8.      When you’re feeling hungry, drink water. Thirst is often confused with hunger. True hunger will not be satisfied by drinking water. Drinking water may also contribute to a healthy weight-loss plan. Some research suggests that drinking water can help you feel full.

9.      Drink water when you wake up; at breakfast, lunch, and dinner; and when you go to bed. Or drink a small glass of water at the beginning of each hour.

10.  Don’t overdo it! Although unusual, it is possible to become unwell by drinking too much water or other fluids.

It will keep you hydrated, and it’s free!