How Much Water Do You Need?
How Much Water Do You Need?
Learning How to Stay Healthy and Hydrated
With the summer heat and air quality warnings, you’d think it would be quite obvious to most people that the best way to keep our bodies healthy and high functioning is to hydrate on a regular and steady basis. But as I have learned and am still overwhelmingly shocked at is how little people actually drink water. Our bodies are over two-thirds water. Which means, if we do not supply a constant source of water to our bodies, then transporting all the nutrients, hormones and even wastes through our bodies becomes difficult. Dehydration can occur without you even knowing it. For instance, if you feel thirsty, you are already on your way to being dehydrated. So let me list the top 10 reasons to drink more water…
1. Improved brain performance. Even mild dehydration - as little as 2% fluid loss - can affect memory, mood, concentration and reaction time. Adding just a few glasses of water to your daily intake can have a positive effect on cognitive, stabilize your emotions, and even combat feelings of anxiety.
2. Digestive harmony. Your body needs water in order to digest food properly. Without enough, you may experience irregular bowel movements, gas, bloating, heartburn, and other discomforts that can hurt your quality of life. Upping your fluid intake may help get things moving in the right direction again. It aids in breaking down soluble fiber from your diet to keep your digestion process on track.
3. More energy. Dehydration can slow down circulation and affect the flow of oxygen to your brain. A lack of fluids can also cause your heart to work harder to pump oxygen all throughout your body. All of that expended energy can make you feel tired, sluggish, and less focused. Simply by drinking more H2O, you’ll prevent dehydration and have more pep to get you through the day.
4. Weight loss/management. Since it provides a sense of fullness, water can help you feel satisfied in between meals - instead of heading to the snack cupboard. It can also help boost your metabolism.
5. Decreased joint pain. Did you know the cartilage in our joints contains approximately 80% water? Staying hydrated helps your joints stay well-lubricated, which helps reduce friction by creating more of a "cushion" between the bones. Less friction means smoother-moving joints and fewer aches and pains.
6. Better temperature regulation. Research shows that when you're dehydrated, your body stores more heat. This in turn lowers your ability to tolerate hot temperatures. Drinking plenty of water helps you produce sweat when you're overheated during activity, which in turn cools your body down. This built-in cooling mechanism is critical in preventing heat stroke and other potentially deadly heat-related conditions.
7. Kidney stone prevention. Kidney stones are clumps of mineral crystals that form in the urinary tract. If you've ever experienced one, you know how painful they can be. Consuming adequate amounts of water each day can help dilute the concentration of minerals in your urinary tract and makes stone less likely. Water also helps flush harmful bacteria from your bladder and can aid in preventing urinary tract infections (UTIs).
8. Healthier heart. Your blood is made up largely of H2O. When you don't drink enough glasses of water, it becomes concentrated, which can cause an imbalance of vital minerals (electrolytes). These minerals, like potassium and sodium, are key to the proper functioning of your heart.
9. Improved detoxification. Sufficient water intake supports your body’s natural detoxification systems, which remove waste and harmful substances through urination, breathing, perspiration, and bowel movements. Supporting your own powerful, built-in detox processes can help enhance your overall health.
10. Fewer headaches. Even a mild fluid loss can cause the brain to contract away from the skull, leading to headaches and migraines in some individuals. Being consistently well-hydrated may help keep head pain in check.
How much water do you need? If you want to prevent dehydration, it’s as easy as incorporating more water and water-rich foods into your diet. Eight glasses a day is an easy rule to remember and a good general target. You can also use the body weight formula: take one-third of your body’s weight and drink that number of ounces in fluids. For example, if you weigh 150 pounds, aim to drink 50 ounces of water each day. Certain situations will require you to drink more water to maintain good hydration. These include physical activity and exercise, hot and/or humid weather, and occasions when you are vomiting or have diarrhea. Every person’s hydration requirements are different, depending on factors like medical history, health conditions, and any medications being taken.
While plain water is best for staying hydrated, other drinks and foods can help, too. Water can be found in fruits and vegetables (for example, watermelon, tomatoes, and lettuce) and in soup broths. Fruit and vegetable juices, milk, and herbal teas add to the amount of water you get each day. Just make sure to limit sugary drinks that are high in calories. Sports drinks can be helpful if you’re planning on exercising at a higher than normal level and for more than an hour. They contain carbohydrates and electrolytes that can be used as energy. However, some sports drinks are high in calories from added sugar. They can also contain high levels of sodium (salt). Check the serving size since often times one bottle is more than one serving.
Energy drinks are not the same as sports drinks. These typically contain large amounts of caffeine and other ingredients like guarana, ginseng or taurine which your body does not need. Most of these drinks are high in sugar and should be kept out of the hands of children. These drinks are NOT a good source of hydration.
If staying hydrated is difficult for you, here are some things I suggest to my clients:
Keep a water bottle with you at all times during the day - driving, sitting at your desk, or lounging in the sun.
If you do not like the taste of plain water, try adding lemon or lime slices.
Drink water before, during and after a workout.
When you’re hungry, drink water. Thirst is often confused with hunger.
If you have trouble remembering to drink water, drink on a schedule. For example, drink water when you wake up, at breakfast, lunch, dinner and when you go to bed.
——————————————
Kim Duke is a certified personal trainer and owner of Core Performance Fitness and Training, located at 55 Bristol Lane, Ellicottville, NY. Kim resides in Ellicottville where she raised her two sons, Zach and Nik. For more information about her studio visit her Facebook page or www.coreperformancefitness.com. Kim can be reached directly at 716-698-1198.
