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The importance of staying hydrated

Drinking water is vital for good health. We could last weeks without food, but we would only last several days without water. The basic physiology of the human body tells us why this is so.
water
Water is found in all parts of the body and is essential for a majority of our body’s functions.

Drinking water is vital for good health. We could last weeks without food, but we would only last several days without water.

The basic physiology of the human body tells us why this is so. Depending on a person's body fat content, the body will contain anywhere from 45 per cent water in a very obese individual to 70 per cent in a very lean individual (this is because muscles store more water).

Water is found in all parts of the body and is essential for a majority of our body’s functions. From the brain to the heart to the muscles, they all require us to be properly hydrated.

Fluids are also needed to carry nutrients to our cells, flush out bacteria from our bladder and prevent constipation.

But in the 24 years of being in the fitness industry, there is one truth that I know – most of us are walking around dehydrated. Now add the heat that we have been experiencing recently and that “most of us” now jumps up to pretty much all of us.

Heat and dehydration affect people in different ways too. For instance, children are more susceptible to heat and dehydration. Because a child's body surface area makes up a much greater proportion of their overall weight than an adult's, children face a much greater risk of dehydration and heat-related illness.

Athletes, and exercisers who train in the sun, also need to drink more to match the loss of fluids caused by their activities and excessive sweating.

Older adults need to pay attention to their water intake. This can become a real health issue too, especially if they’re on a medication that may cause fluid loss, such as a diuretic.

Outdoor workers such as landscapers, construction crews, police officers and postal employees also need to keep their water bottles handy. These people often have little time for bathroom breaks, so in turn they avoid drinking the proper amount of fluids.

Warning signs of dehydration include weakness, low blood pressure, dizziness, confusion or urine that's dark in colour.

To ward off dehydration, experts recommend healthy people get 30 to 50 ounces of water per day (about 1 to 1.5 litres).

We can consume water through the foods we eat as well. Fruit and vegetables consist of 80 to 95 per cent water. Meat, depending on how it is cooked, contains 45 to 75 per cent water, and even pastas and dry cereals contain about three to five per cent water.

But for the rest of our daily water requirements, we need to simply turn on the tap and fill’er up.

Another popular way to hydrate while exercising is to drink a sports drink or a vitamin water. I am not a fan of either, due to the excessive sugar in these products. Instead, I recommend to my clients an electrolyte powder to mix in their water bottles. Some popular brands are Vega, Nuun, Gu and Ultima.

You can also make your own electrolyte drink using: one part lemon juice, two parts orange juice, two parts coconut water, six parts water, pinch of unrefined sea salt and a spoon of raw honey.

Other Hot Weather Hydration Tips:

 

  • While pouring water over your head might feel good, it does not have any effect on your core body temperature. Instead, drape a cold wet towel around your neck.
  • The best time to consume fluids is before you are thirsty. Once thirsty, your body is already in a mild state of dehydration.
  • Keep drinks accessible when exercising. Store all fluids in easy-to-use containers that can be opened without disrupting your exercise.
  • Carry a hydration pack for convenience.
  • Put your water bottle in the freezer overnight for an ice-cold treat while working out.
  • Know your meds. Many medications aggravate the effects of the heat on the body. Anything from decongestants to antidepressants can intensify dehydration and decrease your body's ability to sense it.
  • Caffeine and alcohol contribute to dehydration.
 

PJ Wren is a local trainer and writer who can be reached at www.thestudio.ca, or at www.fitnesswithpj.com.