Proper Hydration – Water is essential for life.
First if you are thirsty you are not drinking enough water.
A good rule of thumb is to drink 1/2 oz per pound you weight each day.
Drinking a healthy amount of water is vital to your health. You can never imagine just by drinking a healthy amount of water, you gain tremendous health benefits, and sometimes you can even throw away your migraine medicine or pain killer.
Before you can appreciate the benefits of water to your health, let’s review the role of water in human body.
The human body is anywhere from 55% to 78% water depending on body size. A rule of thumb, 2/3 of body is consists of water, and it is the main component of human body. Did you know that your tissues and organs are mainly made up of water? Here is the %:
- Muscle consists of 75% water
- Brain consists of 90% of water
- Bone consists of 22% of water
- Blood consists of 83% water
The functions of water in human body are vital. The water:
- Transports nutrients and oxygen into cells
- Moisturizes the air in lungs
- Helps with metabolism
- Protects our vital organ
- Helps our organs to absorb nutrients better
- Regulates body temperature
- Protects and moisturizes our joints
Every cell in your body needs water from head to toe. That is why it is so important to drink enough fluid. Take for example, brain consists of 90% of water, if you do not supply enough water to your body, your brain cannot function well, and you will get headache or migraine. Hence, next time, if you feel fatigue and headache, it may be the sign of dehydration.
Harmful Effects and Symptoms of Dehydration
The Harmful Effects Result from Dehydration:
- Muscle cramps
- Irregular blood pressure
- Kidney problems
- Dry skin
- 20% dehydrated – Risk of death
Symptoms of Dehydration
Here are some of the symptoms that you need more water:
- Dark Urine – Dark Yellow or Orange in Color: Urine is generally pale yellow to clear when you have sufficient water intake. Dark color or strong smell indicates that you need to drink more water.
- Dry Skin: Skin is the largest body organ and requires its share of water.
- Thirst: Thirst is the most obvious sign that you’re already dehydrated. It is always a good practice to drink more water when your are not thirsty, don’t wait until you’re thirsty.
- Hunger: Most people mistake hunger for the indication to eat more, whereas in actual fact, they may be dehydrated. So before you have your meal, grab a glass of water.
- Fatigue: Water is a source of energy and gives you a boost in energy.
Sweat, Glycogen, Energy, Essential Nutrients.
When we workout and sweat, our body uses our Glycogen stores, these stores are in our muscles and liver. If we run out of Glycogen and water we can crash, hit a wall, below is a chart of examples of what happens when you don’t get enough water.
When you Sweat and workout.
Your body uses and loses the following:
- Glycogen (Energy Stores)
- other nutrients.
If you don’t replace these essential nutrients, glucose(Glycogen), you could become dehydrated, not perform as well, not recover as well.
Pure clean filtered water is the best place to start, however often if we are working out hard, we need to maintain that energy level, a hydration drink should be used. So how do you pick which one.
How to pick a hydration drink.
Ask yourself these questions.
- 1). Is it safe enough I could give it to a baby?
- 2). Is it clinically proven?
- 3). Are there proven results?
What is should NOT contain.
- No HFCS (High Fructose Corn Syrup)
- No Crystalline Fructose
- No Artificial ingredients, flavors, colors or preservatives
- No Artificial sweeteners
What is should contain.
- Nutrients Lost in Sweat
- (Magnesium, Potassium, Sodium, Calcium)
- Balance of Glucose (Natural sugars that provide both short term and long-term energy)