Hydrate Your Way to Better Health and Wellness
Your body is largely made-up of water.
Your brain and heart are 73% water.
Your blood is 83% water.
Your lungs are 83% water.
Your skin contains 64% water.
Your muscles are 79% water.
Your liver and kidneys are 80% water.
Even your bones contain 31% water.
It is therefore no wonder that if you are dehydrated, your mind and body will not be able to perform at their best. Anything less than maintaining optimal hydration can lead to physiological and overall health issues.
Every single cell in your body needs water.
Water gets rid of waste through urination, perspiration and bowel movements.
Water keeps your temperature normal.
Water lubricates and cushions your joints.
Water protects sensitive tissue, like your brain!
So how much water should the average human consume?
According to the world-renowned Mayo Clinic, men should drink 3.7 liters (125 ounces), and women should consume 2.7 liters (91 ounces). You can expect that 20% will come from the food you consume, and the balance is what you should be drinking.
For men this is drinking 3 liters (100 ounces).
For women this is drinking 2.2 liters (72 ounces).
Often when you think you’re hungry, you might really be thirsty. Most people don’t realize they’re actually thirsty when hunger seems to strike. Your brain recognizes these triggers as the same. Before you reach for a snack, drink some water first. Then give it a few minutes to see if it satisfies the urge to eat.
First thing in the morning is one of the best times for you to hydrate. Your body has gone through a long period without hydration and drinking a glass of water first, should reduce the amount of caffeine you might otherwise be drinking in the morning.
Anytime you perspire or sweat more than normal, from exercise, excessive heat, a sauna or a hot tub will cause you your body to lose fluid faster. As your muscles warm up from exercise, your body perspires to help reduce the heat. You’ll need to cool down with lots of water. It’s best to hydrate before, during, and after exercise.
Hydration is also a key to healing when you’re sick. Symptoms such as diarrhea, vomiting, and fever can cause extreme water loss. At the first sign of illness, drink lots of water, especially if you’re not hungry. Stay away from alcohol and caffeinated drinks. They’ll dry out your system even more.
Airplane travel can also make your dehydrated. The higher the airplane’s altitude, the drier the cabin air becomes, as about half of the air in plane’s cabin flows in from outside. It’s best to bring an empty water bottle to the airport security, the fill this before you board the plane.
Women can ease premenstrual discomfort and reduce bloating by drinking lots of water before your period, as well as during. One of the biggest causes of cramps or headaches is dehydration. A recent study of young women with dysmenorrhea — very painful menstruation — found that drinking more water shortened their cycles, eased pelvic pain, and lessened their need for pain relief.
In the afternoon when you are starting to drag, try drinking a tall glass of water instead of reaching for a caffeinated drink. This will improve your mood, memory, vision and sense of humor!
When you have a headache or even migraine headache, this is very often from dehydration. Patients report that even a small reduction in fluid intake can bring on an intense headache.
If you want to try to lose some body weight, then start by drinking a tall glass of water about 30 minutes before your start eating a meal. In one 12-week study, individuals who did this lost over one kilogram (3 lbs), versus others who did not. Water may also help boost your metabolism which is your body’s process of burning fat for energy.
One of the most vulnerable to dehydration organs in your body is your brain which contains about 73% water. When your hydration levels dip too low, the blood vessels in your brain shrink. This will likely affect your coordination, short-term memory, attention span, and physical stamina.
It’s a good idea to have a glass of water when you first wakeup, about 30 minutes before each meal and during your meals, plus before, during and after exercise. You will know you are drinking enough water if you rarely feel thirsty, and your urine is colorless or light yellow.
Drinking bottled water all day can be expensive and is not necessarily a guarantee of being very good, clean water. Normally tap water should be fine, however if you are concerned, then run your tap water through a quality water filter. If you can taste the difference, this was probably a good idea.
Your own personal hydration needs will depend on your health, how active you are, and the climate where you live. If in doubt, check with your health care professional.
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