Have you had enough water today? This question is often left out of the nutrition conversation but has an enormous impact on our health and day-to-day function. The body is composed of roughly 60% water and every major system is influenced by fluid balance.
Water transports nutrients to organs and cells, carries away toxins, serves as a lubricant for joints and bones, helps to regulate body temperature and even impacts brain function. Without water, we simply cannot survive. That said, you don’t have to be on the brink of death to feel the effects of dehydration. Even a 2% decrease in body weight due to fluid losses can impact physical and mental performance.
The Institute of Medicine recommends 3.7 litres/day for adult men and 2.7 litres/day for adult women; however, you may need more if physically active, breastfeeding, or during the warmer months. It is important to keep in mind that water losses vary from person to person and that some people naturally need more fluid than others. Yes, you can have too much water.
Roughly 80% of our hydration needs come from fluids like water, milk and tea. The remaining 20% comes from high-water foods such as fruit, vegetables and yoghurt. Some fluid and food choices are better than others for hydration. Alcoholic beverages, for instance, are fluids that increase water loss by blocking anti-diuretic hormones.
Fluids:
Foods:
Alcohol, exercise, warm weather, fever, diarrhoea/vomiting and some medications increase water losses and elevate the risk of dehydration. Coffee was previously thought to be a ‘fluid depleter,’ but recent research suggests this is not the case.
Water losses via sweat (and, to a lesser extent, breathing) increase during exercise, and the harder and longer you work, the more water you lose. Water, however, is not the only thing that escapes from us during exercise — electrolytes like sodium and potassium are lost, too.
Hydrate frequently throughout the day. Cap off your fluid tank with 1/2–1 cup of water 15–20 minutes before exercise.
While you work out, consume 1/2 cup fluid for every 20 minutes of exercise.
Drink 2 cups of water for every pound of body weight lost.
Add a sports drink or electrolyte supplement during and after exercise if you are a particularly heavy sweater or work out for more than 45 minutes.
Common signs of dehydration include:
Here are 10 tips to ensure proper hydration becomes part of your daily habit.
By the time you are thirsty, mild dehydration has set in. Beyond thirst, the colour of your urine offers insight into your level of dehydration — the darker it is, the more dehydrated you are. Sticking to a hydration schedule is a good idea, especially for athletes. That way you plan your drinking into your day and don’t suffer from dehydration in the first place.
Especially if you’re watching your weight, common advice is to drink a glass of water if you’re feeling hungry to see if you were simply dehydrated. Also, the more water you drink, the less room you have for consuming calories. Carry a water bottle with you during the day and keep a glass of water on your nightstand when you sleep so you have easy access to around-the-clock hydration.
On top of helping manage your appetite, staying hydrated keeps your body functioning efficiently. By avoiding dehydration, you can keep your energy levels up and regulate your mood. Also, when exercising, water helps keep muscles cool by circulating heat and also through sweat.
Luckily, there are options beyond water to keep us hydrated. Beyond plain old water, you can also infuse water or try coconut water, sparkling water and even coffee.
20% of our daily fluid intake comes from food. Think water-rich fruits and vegetables like cucumbers, strawberries and, of course, watermelon. Also, soups and smoothies pack in the fluids.
When hydration levels are low, performance suffers. Just a 2–3% level of dehydration results in reduced endurance and power. How you hydrate before, during and after a workout can make or break your performance.
Water alone doesn’t always cut it, especially during strenuous activity. You need to replenish your electrolytes to get enough sodium, which is an element of hydration. Try sports drinks, electrolyte tabs and even infusing water with fruit like melons, berries or citrus.
A study showed the more water you drink, the fewer calories you consume — up to a 1/2 pound of weight loss per week. Also, drinking water has been shown to boost your metabolism, a study concluded drinking 16 ounces of water led to a temporary 30% spike in metabolism. While water is an obvious choice, tea, kombucha and even coffee are drinks that can help weight-loss efforts.
By now, we know how important hydration is, so how exactly do we go about creating a healthy lifestyle habit? Some suggest tracking your hydration as you do food. Not only does it keep you accountable, but it can also highlight your patterns and the times you’re typically prone to falling short. Knowing the various hydration options available is another way to keep things fun and open your eyes to the many easy hacks that help you stay hydrated.
Since most people struggle to drink enough water, the concern around drinking too much water seems unfounded, but it can happen to lead to a condition called hyponatremia. The primary concern with drinking too much water revolves around low sodium levels, which is where electrolytes come into play as this is more common in endurance athletes.