We can refresh ourselves with a shower or take a swim in the ocean to feel its coolness on a hot day. When the weather gods smile on the Earth, we rejoice as it falls from the clouds and nourishes our flora, fauna, and farms. When we are parched, we drink it chilled to quench our thirst.
Water—the natural elixir of life. With all this water available, the big question is: Are you getting enough?
Despite having it so easily available, many people are not drinking enough water to satisfy their daily water intake, leaving them often unknowingly dehydrated.
Brisbane-based exercise physiologist Liz Urquart is a strong advocate of drinking adequate water to prevent dehydration.
"Water is an essential nutrient to ensure your body operates effectively and safely," explains Ms. Urquart, who works closely with doctors and other health and fitness professionals to motivate and support people to become more physically active and improve their overall well-being. "Hydration affects blood volume, which impacts on blood pressure, your heart rate, and how hard your heart pumps."
The immediate symptoms of dehydration are tiredness, headaches, lack of energy, and lapses in concentration. During work hours, especially in air-conditioned environments that can increase workers' level of dehydration, workers will often think they need to eat [or drink coffee or tea-Editor] to increase their energy level, when in fact often all they need for lasting rejuvenation is a glass of water.
Chronic dehydration can lead to more serious health issues, including constipation, kidney stones, and other kidney-related issues. The skin on our faces and bodies will also suffer. Considering the serious long-term consequences as well as the immediate effects, drinking enough water each day has is very important.
The human body consists of between 50 and 70 percent water. The actual percentage depends on specifics like gender, amount of body fat and age. Men have closer to 70 per cent body water, while woman have 50 to 60 percent. This is because women naturally have a higher body fat percentage. Lean muscles have more water then fat, so a person who is overweight will have a lower hydration percentage than someone who is within a healthy body weight range. Newborn babies' bodies are almost 90 percent water.
Consuming enough water each day will ensure your total body water percentage doesn't fall below the necessary requirements for your body type.
Try pinching the skin on the back of your hand and holding for a few seconds before releasing. If the skin still looks pinched after 1-2 seconds, it's a fair indicator that you are dehydrated.
A more accurate measure of body hydration can be tested using a simple electrode-based cellular test called a Bioelectrical Impedance Analyser (BIA). Gyms and health clubs will often include this testing in an initial assessment for new members. Exercise physiologists also include such testing.
Becoming a regular water drinker for optimal health and hydration comes down to making new habits. Start the day with a glass of water rather than a cup of tea or coffee. Keep a glass or bottle of water next to your bed. Keep a large jug or bottle of water within reach in your working space, and don't wait until you feel thirsty to drink it. If you tend to be on the move, always keep a 600ml bottle of water with you.
As a good memory trigger, Ms. Urquart suggests having a glass of water after each trip to the toilet. While drinking more water may mean more trips to the toilet, this minor inconvenience is nothing compared to the health consequences of insufficient hydration.
When advising clients on how much water to consume, Ms. Urquart recommends 10–12 cups per day—the amount recommended by the American College of Sports Medicine (ACSM), which makes recommendations to the fitness industry based on extensive research.
When exercising for less than an hour, she recommends 200ml (one glass) every 15 minutes.
Eating fruits and vegetables are also a great way to increase water levels.
It is also important to be aware that some food and drink actually encourage dehydration. Alcohol, caffeine in tea, coffee, energy drinks, and some soft drinks, and a high sugar diet can all contribute to water being taken out of the body.
Ms. Urquart also suggests keeping an eye on the water coming out, as well as the water going in. "Checking the colour of your urine is an easy way to check for dehydration. Dark indicates you're dehydrated. Once you feel thirsty, your body has already dropped below its optimal hydration level."
If you're not in the habit of drinking enough water, start changing your water drinking habits now and see how much better you feel. It may take a couple of days to notice the benefits, but you will notice them.
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