Let's talk about Peeing and Pooing

Yes, this isn’t a subject we feel comfortable talking about but the colour of your urine and the consistency of your stools is a good indication that you are getting the right amount of fluids and are consuming a balanced diet.

Up to 60% of our body is water and we can only survive about 3 days without it! Water is like putting oil in a car. While food, like fuel, provides the energy, water, like oil, keeps everything working properly.

So what does all this water do?

Helps change nutrients from food into their basic form
Helps carry nutrients in the blood
Helps kidney function
Removes waste products
Lubricates joints and organs
Helps build and repair the body
Helps regulate body temperature
Helps chemical reactions
Acts as a solvent for the bodies constituents

We get water from two sources, the fluids we drink and the food we eat (particularly water-rich foods like fruit and veg). The human body cannot store water, what we consume is either used or we pee it out. Think of a sink without a plug.

Water requirements vary from person to person. You might have heard mention of 2 litres/8 glasses a day but the colour of your urine is a good indicator that you are getting sufficient. (Download my Urine Colour Chart here). 2 litres is a good starting point but if you exercise, sweat a lot, have a manual job or are a larger build then you will need more. Do not underestimate how much water you use during exercise, vomiting or have diarrhoea.

If you don’t drink enough you will become dehydrated which can manifest in the following symptoms, but will affect everyone differently:

Dark urine
Headache
Reduced energy
Light-headed
Feeling thirsty.

Do not wait until you feel thirsty to drink because by this stage you will already be dehydrated.

The amount of water that we drink also plays an important part in how easily you poo. Stool consistency is reliant on fluid intake and fibre intake.

Toilet Talk

Stools come in different shapes, sizes, colour and smells
A stool should be passed easily and with minimal strain
It should be soft to firm in texture
Passing a stool should not be painful
A healthy stool varies from person to person but we should keep an eye on any changes and seek medical advice if concerned
Don’t get hung up on how often you go for a ‘number 2’, this can vary from 3 times a day to 3 times a week (according to a study published in Scandinavian Journal of Gastroenterology which found 98% of people fit this criteria)
It should take no longer than 10-15 minutes to empty your bowel
Exercise is good for getting muscles working and moving everything along. (But remember to drink more water to compensate)

What is Fibre?

You will have no doubt heard the word fibre banded about but what actually is it and what does it do?

Fibre is a carbohydrate, yep, it’s a plant-based carb! But unlike sugary or starchy carbs it is not absorbed but just passes through our digestive system. There are 2 types of fibre, soluble and insoluble. Fibre acts like a broom and keeps the intestines clean and soluble fibre swells up and absorbs water in the intestines, promoting regular bowel movements and softer, bulker stools. Fibre also slows down the absorption of carbs so may help manage blood sugars and lower cholesterol. It is also thought that a high fibre diet can protect us against bowel cancer. (World Cancer Research Fund)

Good sources of fibre are:

Fruit Veg (in particular green leafy veg)
Cereals
Nuts and seeds
Potatoes with skins
Beans
Peas

The recommended daily allowance of fibre is 30g a day but in the UK most of us only eat 18g so still some way to go on getting more fibre into our diets. Fibre is good for appetite control as it makes us feel fuller for longer.