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Telegraph
a day ago
- Health
- Telegraph
The six signs you're not drinking enough water
When did you last have a decent drink of water? We all know we should down more H₂O, yet the average Briton sips less than half the recommended six to eight glasses a day, shows recent research by PureGym. This doesn't just leave us feeling parched, it can put us at risk of dehydration and long-term health issues. ' Water is essential for life and plays a vital role in nearly every body process,' says Stavros A. Kavouras, a professor of nutrition and director of the Hydration Science Lab at Arizona State University. 'It helps regulate your temperature, transport nutrients, remove waste and lubricate your joints. Proper hydration aids digestion, supports kidney and heart health, and enhances physical performance.' The human body is around 60 per cent water, but we constantly lose fluid – about 2 to 2.5 litres a day – through our sweat, urine, stools and breath. Replacing that fluid regularly is crucial. 'Many of us are mildly dehydrated or 'under-hydrated' without realising it,' says Prof Kavouras. 'This can subtly, yet significantly, impact how we feel and function. More importantly, it's linked to chronic health conditions such as hypertension, diabetes and dementia, which in turn means a reduced life expectancy.' In hot weather, dehydration can escalate quickly, potentially leading to collapse or even death. The risk rises if you're older, taking multiple medications or have sickness and diarrhoea. Dehydration is one of the most common reasons for A&E admissions in the elderly. Here are the telltale symptoms to watch out for: 1. You're thirsty Feeling parched? You're already mildly dehydrated. ' Thirst is the first stage of dehydration,' says Dileep Lobo, a professor of gastrointestinal surgery at University of Nottingham, who researches fluid and electrolyte balance. 'Once you've lost two per cent of your body weight in fluid (1.4 litres for a 70kg person), it triggers receptors in the brain which make you feel thirsty. Mild dehydration can happen easily if you're out in the sun or working in a warm office and not drinking much. You lose quite a lot of water through your sweat, especially if you're not acclimatised.' At this point, dehydration is easily reversed by drinking fluids. 'If you replace the water you've lost, you'll feel better immediately,' says Prof Lobo. 'The fluid enters your bloodstream and corrects the imbalance.' Our sense of thirst declines with age, so sip water throughout the day. urine is darker Check the colour of your urine. If it's honey coloured, you need to drink more. If it's darker brown, you may be seriously dehydrated. 'Once thirst occurs, your body starts holding on to water,' explains Prof Lobo. 'Your kidneys send less water to the bladder, making your urine more concentrated.' This is a major risk factor for kidney stones. 'If you don't drink enough, your kidneys have to work really hard and this raises your risk of certain diseases, including urinary tract infections, especially if you're a woman,' adds Dr Lewis James, a reader in human nutrition at Loughborough University. Kidney function declines with age, making dehydration more likely, so keep an eye on your urine output. Ideally, you'll be passing urine about seven times a day, and it should be transparent yellow. 3. You've got brain fog The brain is 73 per cent water so your brain cells can struggle to function once you're dehydrated. 'Even a low level of dehydration can reduce cognitive skills such as memory, attention and motor coordination,' says Dr James. 'This may affect your performance whether you're working in an office, driving your car or deciding if it's safe to cross the road.' A study in the Journal of Clinical Nutrition found 45 per cent of doctors and nurses were dehydrated by the end of their shifts, and their short-term memory was impaired. Just drinking a 300ml glass of water has been shown to improve memory recall. As dehydration progresses, you can become confused and disorientated. 4. Headaches Dehydration is a common trigger for headaches. As fluid leaves your brain, it can put pressure on the pain receptors and nerves in the brain's lining. The pain can worsen when you bend and turn your head or move around. Most dehydration headaches improve within an hour or two, once you've rehydrated and rested. Stay out of the sun and try putting a cool compress on your forehead. A dehydration headache can turn into migraine, so try to drink fluids even if you feel nauseous – small sips are best. 'Drinking enough water can help reduce risk of a migraine attack through dehydration,' says Pippa Coulter, health information manager for The Migraine Trust. A study in the Journal of Clinical Neuroscience found migraine pain, duration and frequency was significantly lower in patients who drank more water. 5. You're tired and listless Dehydration is behind one in ten GP consultations for fatigue, according to a study of 300 GPs by the Natural Source Water Association. Regularly sipping water keeps your body and brain energised, especially if you're active. During hot weather, you can lose 1.5 to 2 litres of water an hour through sweat whether you're hiking or playing a round of golf. 'If you don't replace these fluids, your blood thickens, and your heart has to work harder to maintain your blood pressure and oxygen levels,' warns Prof Lobo. As we age, dehydration can make daily life exhausting. 'An 80-year-old who weighs 40kg (88 lb) and loses bodyweight through fluids is more likely to feel the effects,' says Prof Lobo. ' Our research shows that older adults, admitted to hospital with dehydration, stay in for longer and have a 6 per cent higher mortality rate.' 6. You feel dizzy and faint 'Once you've lost four per cent of your bodyweight in fluid, sweating becomes difficult and your temperature rises, putting you at risk of overheating,' says Prof Lobo. 'Blood pressure drops, and you can become dizzy or faint.' This is 'moderate dehydration' and you should seek medical advice. Oral electrolyte solutions can help but sometimes an IV drip is needed. Without treatment, dehydration can progress to 'severe' (a 7 per cent loss of bodyweight) within 24 hours. It's now a medical emergency. 'The body reduces blood flow to non-vital organs, like your kidneys,' says Prof Lobo. 'Cellular waste builds up, organ damage can occur and, without intervention, you may eventually suffer seizures or collapse.' Multi-organ failure, coma and even death can follow. Hot weather can accelerate the process, so always carry water and seek shade if you feel tired or light-headed. FAQs How much water should I drink a day? 'Your body needs around two litres of fluid a day,' says Johanna Hignett, consultant nutritionist. 'Some of that comes from food, such as fruit and vegetables, so aim to drink 1.5 to 2 litres of water (about six to eight 250 ml glasses). If you're very active or it's hot, your fluid needs rise.' Tea and coffee do count. 'The diuretic effect of the caffeine is offset by the fluid content – research shows up to four cups of coffee (400mg caffeine) a day is ok,' says Hignett. 'Milk counts too – it's over 80 per cent water – as does fruit juice, but plain water is best because it's absorbed directly and contains no calories or sugar.' Is it better to drink cold or room temperature water? 'It doesn't matter what temperature your drinking water is,' says Hignett. 'It warms up in your stomach to body temperature.' Drinking warm or hot water is said to aid digestion and circulation. Chilled water feels refreshing so may quench your thirst and cool you more in summer. Is tap water safe to drink? UK tap water is some of the safest in the world. It must meet standards set by the Drinking Water Inspectorate, and the latest report (2023) shows a quality rating of 99.97 per cent. 'The taste of tap water depends on where you live,' says Hignett. 'If you're not keen on it, try flavouring it with fresh herbs or fruit slices, or try natural source waters, like mineral or spring water.' Should I drink water before, after or during exercise? 'If you're exercising for up to an hour, you can be guided by thirst,' says Dr James. 'Ensure you're hydrated before you start, then a drink afterwards may be sufficient.' For longer sessions, you may need to top up with water or a sports drink while you exercise. 'You can calculate your fluid losses by weighing yourself before and after your session,' says Dr James. 'If you've lost half a kilo and drunk half a litre during your workout, you've lost about a litre of sweat, so aim to replace that fluid over the day, on top of what you'd normally drink.' Is it possible to drink too much water? 'It's rare, but it can happen,' says Hignett. 'If you drink large amounts in a short time, your cells become too dilute (hyponatremia) meaning essential minerals, such as sodium and potassium, can't perform their functions. Your kidneys struggle, your cells swell and you can get confusion, cramps, vomiting, seizures and, in extreme cases, coma or death. This is why it's important to drink little and often.' Our kidneys can process about a litre of water an hour, so avoid exceeding that. When's the best time to drink water? 'Drinking little and often keeps your fluid levels steady, rather than the balance going one way, then the other,' says Hignett. 'Waiting until you're thirsty, then drinking lots of water, makes your body think it's well hydrated, so it excretes more. This happens when you have a cup of tea before bed, then wake up in the night needing the bathroom.' Don't avoid drinking for fear of needing the loo – concentrated urine aggravates the bladder, exacerbating the problem. 'Just drink regularly so your body gets used to it,' says Hignett. Research shows that drinking 500ml water before a meal can aid weight loss by preventing overeating. It's also thought to help digestion. Can food count towards your fluid intake? 'Up to a third of the water we consume comes from food,' says Prof Lobo. Fruit and vegetables are good sources of water, as are soups, stews and porridge cooked with milk or water. Cucumbers, tomatoes and broccoli are over 90% water. 'Look for squishy fruits, such as melon and strawberries,' says Hignett. 'Anything that doesn't freeze well will have a high-water content.' Does alcohol cause dehydration? Although alcohol contains water, it's a diuretic, making you need the loo more and so you'll lose extra fluid. 'If you want an alcoholic drink, a spritz is a sensible choice,' says Hignett. 'Adding sparkling water can help hydrate you, and it means you'll drink a bit less alcohol, fewer calories and less sugar. Beer with less than four per cent alcohol can hydrate you, but I don't recommend it! Try to alternate each alcoholic drink with water.' Can medication cause dehydration? 'Some antidepressants (selective serotonin reuptake inhibitors, like Prozac) and weight-loss drugs (GLP-1 receptor agonists, like Ozempic) can suppress thirst, potentially increasing risk of dehydration,' says Professor Kavouras.
Daily Record
24-05-2025
- Health
- Daily Record
'Number one' exercise that burns the most calories unveiled - and it may surprise you
Exercise is crucial for managing weight, maintaining heart health, and enhancing overall well-being The 'number one' exercise that burns the most calories has been revealed. Burning calories through activities such as exercise is crucial for managing weight, maintaining heart health, and enhancing overall well-being. It aids in weight loss by establishing a calorie deficit, lowering the risk of chronic illnesses, and boosting both physical and mental health. Despite regularly exercising being one of the best activities for good health, less than half of the people in the UK exercise (48%), according to PureGym data. However, with the peak holiday season approaching and summer on the way, gyms are poised to get more crowded. Summer is the most popular season to work out, studies show, with 45% of people keeping active, much higher than in winter, where 76% of Brits admit they steer clear of exercise. Whether you are new to the gym or not, knowing the most effective workouts can be confusing. With that in mind, the weight loss specialists at ZAVA have revealed the exercises that burn the most calories, reports Surrey Live. Exercises that burn the most calories. Exercises that burn the most calories Rank Exercise Calories (Kcal) burned per 10 min (Male) Calories (Kcal) burned per 10 min (Female) 1 Running curved treadmill, 7.0 to 7.9 mph 184 155 =2 Skipping 168 142 =2 Rowing - stationary 168 142 =2 Shuttle running 168 142 =2 High-intensity interval exercises (HIIT) 168 142 3 Bicycling - stationary 165 139 =4 Ski ergometer 161 135 =4 Slide board exercise 161 135 5 Kettlebell swings 150 126 6 Therapeutic exercise ball, Fitball exercise 145 122 =7 Stair climber 142 120 =7 Boxing, simulated boxing round, exercise 142 120 =8 Elliptical trainer 138 116 =8 Jumping rope - Digi-Jump Machine 138 116 =8 Impulse Training System 138 116 9 Pound 130 109 10 122 103 The experts at ZAVA have revealed that the exercise which burns the most calories per 10 minutes is running on a curved treadmill at 7-7.9mph. This exercise burns 184 calories for men and 155 for women. The speed is a 'sweet spot' as dropping down to 4-4.9mph reduces calories burnt by 77 on average. While it may seem surprising that curved treadmills offer better benefits than regular flat treadmills, they are seen as superior. This is largely due to the fact that they are self-powered, mimicking a more natural running experience and increasing calorie burn, muscle engagement of glutes, hamstrings and calves with a lower impact on joints. In joint second place with 168 calories burnt in 10 minutes for men and 142 for women are skipping, shuttle running, high intensity interval training (HIIT) and rowing on a machine. Skipping rope exercises are a fantastic way to burn calories with minimal equipment, and one that you can do at home with just a rope - 168 calories burnt in 10 minutes for men and 142 for women. Skipping is a fantastic exercise that can get your heart pumping, build muscle, strength and explosiveness, increase endurance, and even improve balance and coordination. It is an exercise that can be easily tailored to your skill and energy levels. It is suitable for all ages and has even been shown to boost bone density. A small study in 2015 involving women aged between 25-50 found that those who skipped twice a day saw significant improvement in hip bone density after eight weeks. Rowing is another great option, burning 168 calories in 10 minutes for men and 142 for women. This full-body exercise helps improve heart health, endurance, muscle strength and can even enhance posture. High-intensity interval training (HIIT) also burns the same amount of calories. This form of exercise involves short bursts of intense activity and can be done alone or in classes with individual movements such as burpees, mountain climbers, and squat jumps. Research suggests that your metabolic rate is higher after HIIT workouts. The workout can also increase your VO2 max - the maximum amount of oxygen your body can absorb and use during exercise, a great way to indicate an individual's aerobic capacity. Shuttle runs are another effective exercise, also burning 168 calories in 10 minutes for men and 142 for women. Shuttle runs are popular with individuals and athletes looking to improve acceleration, deceleration, speed and aerobic health. The 20m shuttle run, also known as the beep test, is commonly used as an assessment for physically demanding jobs as an indicator of VO2 max. Popular exercises such as yoga and Pilates are among the least efficient in burning calories, with men burning 35 and 43 calories respectively in 10 minutes, and women burning 30 and 36. Despite these popular exercises not burning a high number of calories, they are crucial tools used by many to enhance core strength, flexibility and have significant benefits for mental health. Some exercises are more suitable for some than others. Consult your GP if you have any queries about your fitness.
The Irish Sun
23-05-2025
- Entertainment
- The Irish Sun
EastEnders actor Adam Woodyatt looks loved up with mystery woman after divorcing wife of 22 years
EASTENDERS actor Adam Woodyatt has been pictured looking loved up with a mystery woman. The 56-year-old - who divorced his wife of 22 years in 2022 - was spotted leaving Pure Gym in London this afternoon. Advertisement 3 Adam Woodyatt pictured with a mystery woman Credit: ISO 3 The pair headed to the car after working out in the gym Credit: ISO They shared a kiss after a sweaty workout before driving off together. Adam split from his ex Beverley Sharp in 2022 and since then hasn't been publicly linked to anyone else romantically. On Friday Adam looked happy as he cosied up to the red-haired woman while wearing an all-black gym outfit. Meanwhile his close friend wore a khaki jacket over a grey top and floral leggings. Advertisement READ MORE ON EASTENDERS He played a major role in the BBC soap's 40th anniversary episodes when his wife Cindy's Christmas Day attacker was revealed. They couple were reunited after Adam's hiatus from the soap in 2021. When he returned to Albert Square last year, Ian was reunited with his presumed dead wife Cindy (Michelle Collins), who was revealed to have been in witness protection. Advertisement Most read in Soaps Exclusive Exclusive Exclusive Throughout his long tenure in Walford, Ian has been married six times to five women and had two failed engagements. He has also fathered three children and acted as a father figure to much younger half-brother, Ben Mitchell. 3 Adam with his ex wife Beverley Sharp Credit: Rex
Daily Mail
15-05-2025
- Health
- Daily Mail
Person dies after 'medical emergency' at PureGym as members and staff desperately tried to save them
A person has died after a 'medical emergency' at a PureGym branch. Members and staff had desperately tried to save the member when they fell ill yesterday morning at the firm's Weston-super-Mare gym, in Somerset. Other staff and members called for further assistance by activating the emergency red help point as they rushed to save the person. Paramedics also quickly rushed to the gym but the member was pronounced dead at the scene. The 24 hour PureGym branch closed following the incident with it reopening later that day at around 5pm. A PureGym spokesperson told MailOnline: 'We can confirm that very sadly a member died at PureGym Weston-Super-Mare yesterday morning. 'Our gym team and other members promptly assisted the individual, using our emergency red help point to call for further assistance. 'Paramedics arrived swiftly, but despite their best efforts the member sadly passed away. We extend our sincere condolences to their family and friends.'
The Sun
15-05-2025
- Health
- The Sun
Person dies suddenly inside Pure Gym as members & staff try to save them
A PERSON has died after suffering a medical incident at a PureGym in Weston-super-Mare. Staff and gym goers desperately tried to help the person before the emergency service crews arrived. 1 Despite their best efforts, paramedics were unable to save the person, and they were pronounced dead at the scene. The facility was closed on the day of the incident, Wednesday, May 14, and has since reopened. A PureGym spokesperson said: "We can confirm that very sadly a member died at PureGym Weston-Super-Mare yesterday morning. "Our gym team and other members promptly assisted the individual, using our emergency red help point to call for further assistance." "Paramedics arrived swiftly, but despite their best efforts the member sadly passed away. "We extend our sincere condolences to their family and friends." is your go-to destination for the best celebrity news, real-life stories, jaw-dropping pictures and must-see video. Like us on Facebook at and follow us from our main Twitter account at @TheSun.
