Health Benefits of Drinking Water

While not everyone considers water to be an important factor in his or her everyday health, it is actually a key component to staying healthy and is fundamental in keeping nutrients circulating properly in your body. The human body is composed of at least 60% of water and plays an integral role in many different bodily functions including digestion, absorption, and maintenance and regulation of body temperature. Drinking water is also a great way to quench your thirst without having to worry about calories that are found in soda and other sugary beverages, which can be low in nutrients and not provide any benefit whatsoever in terms of your health.

If you do not drink enough water each day, you may wind up suffering from dehydration. Symptoms of dehydration include dry mouth, dry eyes, urine that is dark in colour, fatigue or dizziness, and nausea that worsens after exercise. When the body is dehydrated, your brain will trigger its thirst mechanism, which is not something you should ignore.

For individuals looking to lose weight, substituting water for beverages that are high in calories can help. It’s also imperative to include foods that are water-rich in your diet, as these are more filling and can also help to decrease your calorie intake. Water-rich foods include fruits and vegetables, beans, oatmeal and broth-based soups. The body absorbs these foods slower, making you feel full.

Staying hydrated also helps with muscle performance and keeps them feeling energized. If you are not getting enough water, muscles will not work as well. It is recommended that you drink at least 17 ounces (a little over 2 cups) of water prior to exercising, and you should also drink water at regular intervals during physical activity to replace the fluids you lose from sweating.

Water also plays a significant role in kidney function. The kidneys are responsible for flushing out toxins. However, if you are not getting enough fluid intake then this becomes difficult for the body to do and you may be at an increased risk of developing kidney stones.

Not only does water help with various parts of your health, but the effects of drinking water can also be noticeable from the outside, too, and keeps the skin looking good. If you don’t drink enough water, your skin can appear dry and wrinkled.

Dr. Ali Ghahary, a physician in the Greater Vancouver area, recommends patients make water their go-to beverage of choice. The Canadian Food Guide also recommends that individuals drink water each day, limiting the intake of carbonated/soft drinks, energy and sports drinks, sweetened beverages and alcohol. These are extremely high in calories and low in nutrients. If you are turned off by water due to its lack of flavour, try adding things like orange wedges, lemon, lime, berries or mint. Other healthy options include 100% fruit juices and fortified soy beverages.

Senior Health

hand-588982_960_720With Canadians living longer, it is also important to note of the potential health risks that come with aging. As such, Health Canada is continuously researching ways to recognize the ongoing needs of seniors in Canada.

Some important principles that Dr. Ali Ghahary recommends for his patients are healthy eating, injury prevention, good oral hygiene, physical activity and smoking cessation; all of which are especially crucial for the well being of seniors in Canada today. Below we will take a slightly closer look at some of the foundations of these principles and the important roles that they play in helping seniors live healthier, happier lives.

fruits-155616_960_720Good nutrition, in particular, is relevant not only for your overall health, but also for seniors to maintain good balance, strength and resistance as they age, with the Canadian Food Guide recommending that all adults ages 51 and older eat at least 7 servings of fruits and vegetables per day, 6 to 7 services of grain products (bread, quinoa, cereal, cooked pasta) per day, up to 3 servings of milk/alternatives (fortified soy beverages, yogurt, cheese) per day, and 2 to 3 services of meat/alternatives (cooked fish, shellfish, poultry, lean meats, tofu, eggs, peanut butter, nuts and seeds) per day.

Up to 30% of seniors experience at least one fall every year, which are the dominant cause of injuries to seniors, and 85% of those falls requiring hospitalization. Common causes of falls amongst seniors include poor balance, usually due to declining muscle and bone strength, diminishing vision or hearing loss, and unsafe conditions in the home. It is important to take preventative measures in and around the home to avoid injury. This can be done by adding non-slip surfaces to the bathroom, eliminating clutter, installing good lighting in the home, having well-lit walkways and stairways, and placing otherwise hard-to-reach items in spots that are easier to get to. In the autumn and winter months it is also imperative to clear paths and staircases of any snow, ice or leaves in order to avoid slipping.

Low-impact exercise such as walking or aqua-fit is also beneficial to senior health, but one should always first check with their family physician before commencing any new exercise programs.