Get Liquid-ated!
Water is simple, abundant -- and perhaps the best liquid we can drink. Harry Potter aside, water can certainly be called “the elixir of life.” Simply put, without it, we cannot live. Without enough of it daily, we don’t function as optimally as we should, especially while we sweat it out during a workout.
Approximately 60% of the human body is composed of water. Broken down, the liquid portion of blood called plasma is 90% water, lungs are 83%, muscles and kidneys are 79% and the brain and heart are 73%, according to the Water Science School. Even bones have water, approximately 31%!
Water is lost from the body by simply breathing, perspiring and through waste elimination. Water is contained in foods as well as beverages of all types, which provides some necessary hydration. Natural foods high in water content include most fruits and vegetables, but especially berries, lettuce, cucumbers, citrus fruits and melon.
In general, men need more water per day (3.2 quarts) than women (2.3 quarts), and lean tissue holds more water than fat (another reason to get in shape!).
Adequate water intake has several outstanding body maintenance benefits, such as helping to get rid of waste material, flushing out toxins, lubricating joints and even keeping your temperature normal. It is also a vital component of cells.
According to the National Council on Aging, there are 10 benefits of drinking eight 8-ounce glasses of water per day: improved cognition and memory, improved digestion, better energy, better ability to manage healthy weight, prevention of kidney stone formation, better ability to tolerate heat, reduced joint discomfort, reduction in headaches, improved ability to detoxify, and supporting desirable cardiovascular function.
There are many studies showing these benefits. For example, one study of more than 18,000 adults found that increasing water intake by just 1% a day resulted in fewer calories consumed. Those who drank more water ate less foods containing sugars, cholesterol, sodium and saturated fat.
What is Dehydration?
You won’t have dramatic symptoms of being mildly dehydrated. Even mild water loss (1 to 3%) can have a negative affect on your energy, your mood and cognitive performance. This water loss isn’t hard to do; it happens from doing your normal routine. And exercising in hot weather, of course, will make you lose more.
One study showed after exercise, women who lost 1.4% of water had impaired concentration and mood. Similarly, water loss of 1.6% in men affected working memory and increased anxiety and fatigue.
If you feel fatigued and you haven’t worked out excessively or aren’t sick, it may be dehydration, which can cause you to simply feel more tired than usual. One study of approximately 26,000 adults suggests there is a link between shorter sleep duration and inadequate hydration -- and vice versa.
A visible sign of dehydration is darker urine. Ideally, you are considered healthily hydrated if your urine color is a pale yellow. Further, your skin will become dry and lips can crack if you are slightly dehydrated for awhile.
More severe water loss can cause heart palpitations, low blood pressure and light-headedness or even fainting. “Heatstroke” is not a stroke but is a serious event that is caused by severe dehydration, which needs immediate medical attention.
Role of Electrolytes
If you are dehydrated you are also losing critical molecules known as electrolytes. These tiny powerhouses are minerals -- sodium, chloride, potassium, calcium and magnesium -- that have an electric charge and help distribute and move the water throughout your body.
The key electrolytes have other benefits to health. Calcium assists in muscle contraction, blood clotting, cell division and nerve signaling, along with being a key component in healthy bones and teeth. Potassium helps ensure blood pressure remains stable and also regulates heart contraction. Magnesium is also needed for proper muscle contraction and nerve function, along with helping to build healthy bone. Sodium is necessary to help maintain fluid balance, and like calcium, potassium and magnesium s needed for muscle contractions and nerve signaling.
Keep in mind, that electrolytes decline dramatically from vomiting and diarrhea as well as from prolonged, intense exercise, especially in hot temps.
Signs of electrolyte loss are similar to symptoms of mild dehydration and also include muscle cramping, mental confusion, and irregular heartbeat. One expert recommends drinking two cups of water (preferable) two hours prior to exercise or physical labor; then drink four to six ounces every 20 minutes during the activity -- this sustains hydration and electrolytes as your body loses them.
Water, Water, Everywhere
Although all beverages are liquids containing water, some sources are much better for hydration and electrolyte replenishment than others. Try to refrain from sodas, fruit juices and many energy drinks as they all contain too much sugar and calories. Look at these more as treats and rewards, rather than thirst quenchers.
It is quite the challenge to suddenly substitute water for all beverages you like to consume each day. Start slowly. And nobody said you must gulp down a glass at a time. Buy a tumbler with an appealing color or graphic and keep it filled with ice and water, so you can sip. You will find that you sip more as you work.
If plain water is unappealing to you, you can amp up the flavor of your water by infusing it with fruit and spice blends of your choice. Place cut fruits and spices such as ginger or mint, at the bottom of a pitcher. Add ice then water. Place pitcher in the refrigerator and let it cold steep for 24 hours. Remove solids and enjoy!
OMNITRIVIA: Water weighs approximately 8 pounds per gallon. (Source)