A healthy diet is fundamental and we need to provide our body with the chance to achieve and maintain good health. This is paramount otherwise our wellbeing will suffer and the implications of this may be more immediate towards ill health.

There are some crucial factors that will go a long way towards helping in avoiding a diet related disease.

Water is the foremost essential factor for life and keeping hydrated is crucial for health and wellbeing. Around 60% of our body consists of water and around 70% of the planet surface is absorbed with water fluids.

We need to keep hydrated and drink at least 2 litres of water every day to replace the water that is lost through urination, sweat and breathing – otherwise we become dehydrated!

Even mild dehydration can result in impaired physiological and psychological responses.

Drinking water whether from the tap or a bottle, is the best source of fluid for the body. Milk and juices are also useful sources of fluid, but beverages containing alcohol and caffeine should be avoided.

Water performs crucial functions within our body as follows:

• It forms saliva and mucous; Saliva helps with digestion and keeps the mouth, nose and eyes moist and prevents tooth decay.
• It improves blood oxygen circulation; As blood is more than 90% water, it allows blood to carry oxygen to all the parts of the body.
• It lubricated the joints; Cartilages found in joints, and the disks of the spine, contains around 70% of water and chronic dehydration can reduce the joint’s shock absorbing ability, leading to joint pain.
• It regulates body temperature; Water absorbs and transports heat, helping the body maintain the right temperature balance. The skin cells also release water as perspiration, which helps keep us cool.
• It cushions the brain, spinal cord, and other sensitive tissues. Dehydration can affect brain structure and functions. It is also involved in the production of hormones and neurotransmitters, so chronic dehydration can lead to problems with thinking and reasoning.
• Water aids digestion; Many nutrients dissolve in water so they can be absorbed more easily in your digestive tract and the bowel needs water to work properly. Dehydration can lead to digestive problems like constipation and an overly acidic stomach. This increases the risk of heartburn and stomach ulcers.
• It helps excrete waste from the body; Water is required in the process of sweating, and removal of urine and faeces.
• It maintains blood pressure; Dehydration can cause blood to become thicker, increasing blood pressure.
• Water helps weight loss; Water may also help with weight loss. Pre-drinking water before meals can help prevent overeating by creating a sense of fullness.
• Dehydration can lead to kidney damage; Water is essential for the kidneys to function properly. If the kidneys do not function properly, waste product and excess fluid can build up inside the body.

Untreated, chronic kidney disease can also lead to kidney failure. If the organ stops working, then dialysis or a kidney transplant may be required.

Urinary tract infections (UTI’s) are the second most common type of infection in the body. If infections spread to the upper urinary tract, including the kidneys, permanent damage can result. Sudden kidney infections can be life threatening, particularly if septicaemia occurs. The leading cause of kidney stones is a lack of water.

Kidney stones may also increase the risk of chronic kidney disease.

Dehydration happens if we use and lose more water than the body absorbs. It can lead to an imbalance in the body’s electrolytes.

Electrolytes such as potassium, phosphate and sodium, help carry electrical signals between cells. The kidneys keep the levels of electrolytes in the body stable when they function properly.

When the kidneys are unable to maintain a balance in the levels of electrolytes, these electrical signals become mixed up, this can lead to seizures, involving muscle movements and loss of consciousness.

In severe cases, dehydration can lead to kidney failure, which can be life threatening. Possible complications of chronic kidney failure include anaemia, damage to the central nervous system, heart failure and a compromise immune system.