5 reasons to rehydrate

What's clear, tasteless and refreshing? If you guessed water, you're right.

Getting enough water is vital for our bodies to function properly. According to Health Canada, our bodies are made up of about 70 per cent water, and we'd only be able to survive for about a week without it. Living seems reason enough to guzzle it up, but keep reading to learn more about how water does the body good.

1. Keep it cool
Sweat may be gross, but it's necessary. "When you perspire, you cool your body down," says Rosie Schwartz, a Toronto-based dietitian.

Sometimes it gets so hot that we don't even notice we're sweating. Perspiration can evaporate immediately off the skin, taking us into a trouble zone where we might not realize how much we need to drink, Schwartz explains.

Sweat can be a reminder to increase water intake. "If you don't have enough water to produce enough perspiration, your blood volume decreases," says Schwartz, adding that your circulatory system can collapse. Symptoms associated with circulatory problems are dizziness, feeling ill or experiencing difficulty breathing.

2. Soak up those nutrients
Water helps move nutrients through the bloodstream to where they're needed in the body. As well, "some nutrients are water-soluble, so they're absorbed with water," Schwartz says.

3. Keep it movin'
If you lack water, you can get constipated. And going to the bathroom is frustrating and even painful when hard, packed feces won't budge.

According to Schwartz, water promotes regular movements because it acts as an aid to soften stool. Combining with fibre in the bowels, water increases the stool weight and pushes it out to where it belongs.

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4. Get supple skin
Because cells contain water, they plump up when they're "well fed" and give the appearance of lustrous skin.

"When there's not enough water, then you tend to look more tired," Schwartz says. "If you're dehydrated you will look more drawn."

5. Stay stone free
Kidney stones develop when waste products or compounds, which come through the kidneys, linger around and attach to other waste compounds. Little sandlike granules are formed and, if they're not washed out, they can keep growing until they're the size of a stone, Schwartz explains.

"If you drink lots, then you're washing it all through and the little grits are clearing out," she says.

Signs you need more water
Most people wait until they're thirsty to have a glass, but thirst is an early sign of dehydration -- the body's way of saying "lube me up." Schwartz says dizziness, headaches, fatigue and feeling ill are indicators of being low on water.

But how do you know if you're drinking enough? Look at your pee. Because there are so many factors that influence how much water a person needs -- physical activity levels, weather, weight and height -- Schwartz says it's best to keep an eye on your urine. If it's clear (light yellow), that's a good indication that your body is well lubricated and if it's dark, you should increase your water intake.

We lose water all the time -- by exhaling, sweating and going to the bathroom. And diuretics like caffeinated and alcoholic drinks also deplete us. Schwartz recommends drinking one glass of water per caffeinated or alcoholic drink. So, what are you waiting for? Pour yourself a refreshing glass of water. Cheers!

Don't cut back on fluids because of incontinence problems. Instead, read our guide to taking control of a leaky bladder, then get hydrated!

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