H2-Oh...the importance of hydration

The weather has been warm here in California and truthfully, I have not been drinking enough water. I am really thirsty right now which means I am really dehydrated. Ugh! I should know better. This blog post is a reminder of what we already know - that we should be drinking lots of water throughout the day.  And here's why...

What does water do for my body?
Water is a nutrient essential to life. It is the primary component of all bodily fluids - blood, lymph, digestive juices, urine, tears, and sweat - and is involved in almost every bodily function. Water makes up 60% of our total body weight and is second in importance only to air for sustaining life. It is impossible to sustain life for more than a week without it.

Some uses of water

• Regulates the body’s temperature
• Cushions and protects vital organs
• Lubricates and cushion the joints
• Aids the digestive system
• Helps with weight loss
• Acts within each cell to transport nutrients and dispel waste
• Gets rid of wastes through urination, perspiration, and evacuation.

Should I drink only when thirsty?
Thirst is not fully reliable. Thirst is a signal that your body is already on its way to dehydration. It is important to drink more than thirst demands and continue to drink throughout the day .

Must I get all of my fluids from water?
You can become hydrated in a number of ways, but water is the best fluid replenisher for most individuals. Other beverages that may be hydrating are herbal teas, 100% juice, smoothies, coffee, soda or energy/sports drinks. Some view these beverages as fine substitutes because they contain water, but beware. Coffee is a diuretic and in excess can cause us to excrete more water than it contains. Soda, juices, and energy/sports drinks contain much sugar, which upsets water balance. Also, sugar sweetened beverages provide empty, unneeded calories.
In addition to drinking water, you can get hydration from fruits and vegetables like watermelon, cucumber, tomato, lettuce, and celery.

Dehydration
Without enough water, we literally dry ourselves out. Dehydration is linked to chronic health problems like arthritis, diabetes, colitis, high blood pressure, kidney stones, and multiple sclerosis.

Dehydration symptoms

• Dark urine / constipation
• Dry skin / dry mouth
• Extreme thirst
• Dizziness / fatigue 

For regular exercisers 
Dehydration leads to muscle fatigue and loss of coordination. 
The body is also unable to cool itself efficiently, which could lead to heat exhaustion or heat stroke.

To prevent dehydration
Exercisers must drink before, during, and after a workout. Ok, I thought I did this today, but apparently not!

How much water do we really need? 
Water requirements vary greatly from person to person and depend on the climate in which we live, our activity level, and our diet.    ​

Water goals
Divide your body weight (in pounds) by 2. Aim to drink that many ounces of water daily. If you weigh 160 pounds/2 = 80 = ounces of water needed daily. Add 8 ounces for every half-hour of exercise.

Don't think you can reach these goals? Of course you can! Here are some tips for reaching daily water goals:

• Drink an 8 ounce glass or two of water upon waking in the morning (literally gets things moving).
• Drink an 8 ounce glass about 30 minutes before each meal (this helps satiate you; the sensation of thirst is often confused with hunger).
• Drink an 8 ounce glass before bedtime.
• Or drink a glass of water at the top of each hour for easier tracking.
• Include extra glasses of water if you exercise, live in a warm climate, have fever, diarrhea, vomiting, or certain medical conditions.

Don’t like the taste of plain water?
Infuse your water with flavors, like cucumbers, strawberries, lemons, or fresh herbs. A water pitcher infused with fruit is great to have on hand.

Sources:
American Council on Exercise. (ACE). (2008). Fit facts: Healthy hydration. Retrieved from: http://bit.ly/1jScu31
Family Doctor. (2011). Hydration: Why it’s so important. Retrieved from: http://bit.ly/1i12PLi
Haas, E. (2005). Staying healthy with nutrition. Berkeley, CA: Celestial Arts.
Healthy Living for Life. (2011). Water education. Retrieved from: http://bit.ly/1lDcd5f