Press Release
The Role of Fluids in an Active Lifestyle.

To stay well hydrated, fluids play an important role in our body. With a demanding lifestyle, where we do remember to eat, but the intake of fluids is often overlooked until the point of dehydration. Until you suffer from a sweating brow and a parched mouth, you probably don’t give much thought to fluids. Establishing a fluid plan just as a healthy eating plan is important in one’s daily life. Fluid intake can vary from water, fruit or vegetable juices, isotonic drinks, milk and water laden fruits and vegetables.

Fluids: How much is enough?
There are different thoughts on the requirement of fluids for our body. The average adult loses about 1 – 2 liters of fluid daily through perspiration, urination, breathing and bowel movements. We lose more fluids if we are physically active. While the individual needs do vary depending on body weight, climate and activity level, it generally recommended to drink at least 8 glasses (based on 240 ml per glass) which will make up to 2 liters of fluids per day.
Why is it important to drink fluids?
• Our body contains up to three quarters water which is why it is crucial to keep our levels of fluid intake adequate.
• Every part of our body, from the individual cell to the entire circulation system depends on fluid.
• Our kidneys which are filtering out our impurities from the bloodstream and excrete through the urine needs minimum one liter of fluid to function properly.
• Without fluid, an individual would die within three days, whereas we can survive for up to eight weeks without eating foods. That is how crucial it is to keep yourself hydrated!!
   
When do I drink?
Thirst is not a good indicator of fluid requirement for an individual. In fact it is a sign that the body has entered a mild dehydration level. It is important that we replenish our body even before thirst sets in. Fluids in moderate amounts should be drunk for every hour of the working day.

Why is fluid intake overlooked?
A survey conducted by Temasek Polytechnic, in cooperation with the Asian Food Information Centre (AFIC) in Singapore in 1998 found 20% of the 400 respondents forgot to drink! Another 5% said it was “too troublesome” to find something to drink while 3% said they did not want to go to the bathroom frequently. A surprising number of of the respondents did not realize that our bodies contain up to three quarters water which is why it is crucially to keep up our levels of fluid intake
   
What is in your fluids?
Nowadays, there’s such a variety of fluids to choose from. So there should not be any excuse for not drinking enough.
• Water - the old time and great choice. You can drink it warm or cold. A slice of lemon or lime added to the water is such a refreshing change.
• Milk - a glass of low fat milk comes with calcium, protein and fluid together. A refreshing milkshake made from fresh fruits is a delight.
• Isotonic drinks - a good source to replace electrolytes such as potassium, chloride, sodium and magnesium for those who are subjected to hot and humid conditions where sweat is inevitable and especially those who are active or engage in prolonged activity. A variety of flavored isotonic drinks such as lemon or orange promote hydration by increasing palatability.
• Fresh fruit or vegetable juices – a good way to start your day as they provide vitamins and minerals, provided you consume as soon as it is prepared.
• Tea whether green, black or oolong tea has shown to contain flavonoids making it another choice of fluid. Coffee, especially ice coffee is refreshing as an afternoon fluid break. Excessive intake of caffeinated beverages does have a mild diuretic effect.
• Soup – an old time favorite starter of a meal supplies good amount of fluids.
• Fresh fruits and vegetables - Foods such as oranges, watermelon, apples, honeydew, grapes, tomatoes, and cucumber contain up to 70 – 80 % water. Aim for 5 serving per day.
• Desserts within the recommended amounts such as ice kacang, chendol or ‘tau fufah’ do contribute the fluid intake.
   
Tips on getting more fluids
• Drink a variety of fluids to prevent boredom or ‘taste bud fatigue’ with the same type of fluid all the time.
• Leave a mug or container of fluid on your worktable and replenish your mug frequently.
• When you stop for a break, take a drink to cool yourself.
• Carry a drink with you wherever you go, in your car or in your bag.
• If you are exercising or if the whether is very hot, remember to flood your body with more fluids. Isotonic drinks will be a good option to replace the lost electrolytes.
   
By Mary Easaw – John, Consultant Dietitian. The writer has 23 years of experience in the field of nutrition and dietetics. The information is solely for educating the public and does not constitute an endorsement of any products. Questions regarding its content and use should be directed to a qualified dietitian.
   
 
 
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