Everybody knows that we should stay hydrated, but how many of us actually do? It’s time to look at why we should. We know we need water to survive. We know we’re made mostly of water. Everything in our body needs water to work correctly. Drinking fluids serve a range of purposes in our bodies, such as removing waste through urine, controlling body temperature, heart rate, blood pressure, keeping our joints lubricated, and maintaining a healthy metabolism. If we aren’t hydrated, we won’t be able to perform at our highest level.
How much is enough?
I’m sure you’ve heard that we should drink six-eight glasses of water daily. But the thing is, it’s not right for everyone. The majority of healthy people can stay hydrated by drinking water and other fluids when they’re thirsty. Some people might need more than fewer or more than eight each day. It’s highly individual.
What does being well-hydrated mean? The amount of water a person needs depends on climatic conditions, clothing worn and exercise intensity and duration, and any underlying medical conditions.
So how do you know when you’re not getting enough water? Thirst isn’t the best indicator that you need to drink. If you get thirsty, you’re already dehydrated. The easiest thing to do is to pay attention to the color of your urine. Pale and clear means you’re well hydrated. If it’s dark, drink more fluids. For the average person, drink enough, so you go to the bathroom every two to four hours
How to hydrate.
Water is best for staying hydrated. But you don’t have to drink water per se to get water; you can eat watery foods like soups, yogurt, and watermelon. An orange is 90% water; salads are a lot of water, so all in all, we can get plenty of water through foods and beverages other than water. However, some may add unwanted calories, excess salt, additives, excess caffeine, and sugar to your diet. Even caffeinated drinks (for example, coffee, tea, and soda) can contribute to your daily water intake. A moderate amount of caffeine (200 to 300 milligrams) is not harmful to most people. This is about the amount in two to four 8-ounce cups of coffee. However, it’s best to limit caffeinated drinks. Caffeine may cause some people to urinate more frequently or feel anxious or jittery. But the amount of caffeine compared to the amount of water in a coffee cup is negligible.
You can also find water in food like fruits, vegetables, and especially in soups and broths.
Tips for staying hydrated.
Some people don’t feel thirst. My husband is one of them. So how do you remember to drink more water then?
- Keep a bottle of water with you during the day. To reduce your costs, carry a reusable water bottle and fill it with filtered tap water.
- If you dislike the taste of plain water, try adding a slice of lemon, lime, some fruit or herbs to your drink.
- Drink water before, during, and after a workout.
- When you’re feeling hungry, drink water. Thirst is often confused with hunger. Real hunger will not be satisfied by drinking water. Drinking water may also contribute to a healthy weight-loss plan.
- If you have trouble remembering to drink water, drink on a schedule. For example, drink water when you wake up, at breakfast, lunch, and dinner, and when you go to bed.
- Keep a bottle of water on your desk. You should have finished it by the afternoon.
Signs of dehydration:
- Little or no urine.
- Urine that is intensely yellow or darker.
- Dry mouth.
- Sleepiness or fatigue.
- Extreme thirst.
- Headache.
- Confusion.
- Dizziness or lightheadedness.
- No tears when crying.
Don’t wait until you notice symptoms of dehydration to take action. Actively prevent dehydration by drinking plenty of water.
Who are at risk?
Some people are at higher risk of dehydration, including people who exercise at a high intensity (or in hot weather) for too long, who perspire heavily, have certain medical conditions (diabetes, cystic fibrosis, kidney stones, bladder infection), are sick (fever, vomiting, diarrhea), are pregnant or breastfeeding, are trying to lose weight, or are not able to get enough fluids during the day. Older adults are also at higher risk. As you get older, your brain may not be able to sense dehydration. It doesn’t send signals for thirst.
It’s critical for your heart health.
Keeping the body hydrated helps the heart more easily pump blood through the blood vessels to the muscles. And it helps the muscles work efficiently. “If you’re well-hydrated, your heart doesn’t have to work as hard,” said John Batson, M.D, a sports medicine physician with Lowcountry Spine & Sport in Hilton Head Island, S.C., and an American Heart Association volunteer.
Dehydration can be a severe condition that can lead to problems ranging from swollen feet, faintness, headaches to life-threatening illnesses such as heat stroke.
Very slight body water changes may create performance issues in sports; as little as a 2% decrease in body water can lead to dehydration and performance disadvantages. When your water levels decrease by higher 3% or 4%, physiological health consequences changes may occur, such as increased heart rate and body temperature.
Exercise and hydration.
But there is no need to guzzle liters of water during exercise as the body only requires seven to 10 ounces of water every 10 to 20 minutes of exercise.
If you want to know exactly how much fluid you need, you need to weigh yourself before and after exercise to see how much weight you’ve lost through sweat. It’s an excellent guide for athletes training in the hot summer months or for endurance athletes.
It’s not unusual for a high school football player to wear pads and do drills to lose five pounds or more of sweat during a summer practice. Not sweating during vigorous physical activity can be a red flag that you’re dehydrated to the point of developing heat exhaustion.
Can you drink too much? According to the ACSM website, “While hyponatremia (low sodium levels) is a rare occurrence, it is a dangerous condition that may arise when athletes drink too much water, diluting the body’s sodium levels. You usually see this in prolonged endurance athletes, such as those participating in marathons and triathlons.”
When to add sports drinks.
Sports drinks can help if you are going to exercise at a higher-than-average level for more than an hour. It contains both carbohydrates and electrolytes that can increase your energy and help your body absorb and hold on to water. However, some sports drinks are high in calories from added sugar, and most everyday exercisers are in no need of this. Check the serving size on the label; one bottle usually contains more than one serving.
Energy drinks are not the same as sports drinks. Energy drinks usually contain large amounts of caffeine. Also, they have ingredients that overstimulate you (guarana, ginseng, or taurine). These are things your body doesn’t need. Most of these drinks are also high in added sugar. According to doctors, children and teens should not have energy drinks.