Many people don‘t get enough sleep， with a recent study claiming that the average Briton gets just six hours of shut-eye a night。
Today's quote: Every time man makes a new experiment, he always learns more. He cannot learn less.
- Buckminster Fuller
Reasons for sleepless nights vary and are often linked to underlying psychological issues ，but a new study claims that it could be down to simply not having drunk enough water the day before。
- A new studyshows that many kids aren’t drinking enough water
By Zachary Humenik （Time for Kids)
Summer is almost here, and the weather is heating up. Are you drinking enough water? Many kids aren't, according to a new study published in the American Journal of Public Health.
The study's lead author, Erica Kenney, a scientist at Harvard's T.H. Chan School of Public Health, originally planned to look into the amount of sugary drinks kids were consuming in schools. However, during her research she found that many kids were simply not drinking enough water.
Kenney and her team examined data from a group of 4,000 children, ages 6 to 19, between the years of 2009 and 2012. The data was taken from the National Health and Nutrition Survey, a study on the health of children in the United States conducted each year by the Center for Disease Control and Prevention.
While looking through the survey results, she noticed that more than half of the kids who participated were dehydrated. Of that group, boys were 76% more likely than girls to not have enough water in their system. Nearly one quarter of the kids in the survey reported drinking no plain water at all.
"There findings are significant because they highlight a potential health issue that has not been given a lot of attention in the past," Kenney said in a statement, " Even though for most of these kids this is not an immediate, dramatic health threat, this is an issue that could really be reducing quality of life and well-being for many children and youth."
How much is enough?
The human body is made up of 60% water. It regulates body temperature, delivers oxygen all over the body, assists in digestion, and performs various other tasks that keep our bodies healthy.
Not drinking enough water can lead to health problems such as headaches, irritability, poor physical performance, and even more serious issues. Your body needs more water when you are in hot climates, when you are physically active, and if you have a fever.
The United States National Agriculture Library says on average, kids need between 10 to 14 cups of water every day. This water can come from a mix of drinks and foods that contain high amounts of water, such as celery, melons, or tomatoes. It is also recommended that fluids come from water instead of sugary drinks that are high in calories and can lead to weight problems.
Tips for staying hydrated
The United States Center for Disease Control offers the following tips for people to stay hydrated:
- Carry a water bottle for easy access
- Freeze some freezer-safe water bottles. Take one with you for ice-cole water all day long.
- Choose water instead of sugar-sweetened beverages
- Choose water instead of other beverages when eating out. Generally, you will save money and reduce calories
- Give your water a little pizzar by adding a wedge of lime or lemon. This may improve the taste, and you just might drink more water than you usually do
According to research carried out by academics at Penn State University， Pennsylvania， people who slept for six hours a night had significantly more concentrated urine and were more dehydrated compared to those who regularly slept eight hours a night， which is the recommended amount。?
作者：Zachary Humenik (时代周刊少儿版)
The study， published in the journal SLEEP， involved more than 20，000 adults in the US and China， all of whom had their sleeping habits and urine samples analysed。
The authors concluded that the links between sleep quality and hydration are down to a hormone in the body called vasopressin。
“Vasopressin is released both more quickly and later on in the sleep cycle，” explains lead author Asher Rosinger，“
“So， if you‘re waking up earlier， you might miss that window in which more of the hormone is released， causing a disruption in the body’s hydration。
“If you are only getting six hours of sleep a night， it can affect your hydration status。
“This study suggests that if you‘re not getting enough sleep， and you feel bad or tired the next day， drink extra water。”
Dehydration can have a number of adverse effects on the body， such as dizziness， feeling drowsy and having dark-coloured， strong-smelling urine。
The most obvious way to stay hydrated is to drink plenty of fluids throughout the day and avoid or limit drinks such as caffeine， tea and alcohol， which can dehydrate the body。
But when it comes to how much water one should drink each day， the advice is conflicting， with some experts suggesting as much as four litres while others say two。
A recent study revealed that half of Britons have no idea how much water they should be drinking daily， while a third admitted they fail to keep themselves properly hydrated and don‘t drink water unless it’s mixed with something else。
“There are many healthy and delicious ways to beat dehydration，” a public health nutritionist commented at the time。
“For example， try adding mixed berries to your water，” she told The Independent， “adding three to four mixed berries - raspberries， blueberries and strawberries - could help increase your vitamin C consumption。
“So， not only does it keep you hydrated， taste great， it also has added health benefits。”