This is a timely topic, given that we’re entering the hottest of the summer months and you might be wondering if you should be strapping your office water cooler to your back or if simply drinking when you’re thirsty is enough.
The first thing to know is that our bodies are made of about 60% water – a 150lb person could be comprised of as much as 90lbs of water alone.
Differing levels are held in various body tissues, meaning that body composition is a determinant of how much water we pack around. Body fat holds more water than muscle, for example. Hormones also influence our hydration levels, with stress and menstrual cycle fluctuations affecting fluid retention.
Did you know that our body weight can be influenced by about 3% daily due to changes in hydration levels? That’s one of the reasons daily scale data can be so misleading. If you want to run a fun experiment, weigh yourself before and again after a workout and see how much you sweated affects the number. I'm often 2lbs lighter post-workout.
It’s important to know that dehydration is one thing we can’t teach our bodies to adapt to. Chronic dehydration can result in very concentrated urine, which can lead to kidney stones over time. Dehydration can also impact our digestive system, resulting in constipation.
Dehydration will make us think, focus, and perform worse. We might experience headaches, fatigue, low blood pressure, dizziness, nausea or a rapid heart rate. We might also feel a bit “peckish”, a word to describe that feeling of hunger when you know you can't possibly be truly hungry – our brain can send a signal to drink water that is misinterpreted as hunger.
Dehydration certainly isn’t good for our bodies but over hydration can be equally detrimental. Drinking too much water can result in hyponatremia, which is when your electrolytes become extremely diluted, throwing your body out of whack. In extreme cases, hyponatremia can lead to death.
That’s why its important to understand the hydration sweet spot and stay on top of your fluid intake, especially during the extra hot summer months.
In general, most adults need about 3L of fluids, but about 1L may be obtained from food – especially if you’re eating a lot of raw veggies and fruit.
If you love math, you can calculate a slightly more specific fluid prescription based on your body mass. The general calculation is 30-40mL per kilogram of bodyweight; a 200lb (91kg) person could aim for between 2.7 and 3.6L in a day, while a 150lb (68kg) person might aim for 2.0 to 2.7L.
The caveat here is that you should drink more if you’re highly active, it’s hot and/or very dry, you’re sweating a ton, you eat a diet full of highly processed foods as these contain little fluid, and of course, if you’re sick and vomiting or suffering from diarrhea. You will also need to drink more if you're pregnant.
But what counts towards your hydration? Fortunately, everything that comes in fluid form, including the liquid you put in your breakfast smoothie, the liquid in your soup, your morning (and afternoon) coffee, tea, juice, carbonated water – you name it.
An excellent way to monitor your personal hydration level is to tap into what your body is telling you through the colour of your pee. Ideally, you want it to be a pale yellow. It does NOT need to run perfectly clear for you to be adequately hydrated. If it is dark yellow or gold, it’s an important sign that you need to step up your fluid intake.
Take note of the colour of your urine when you’re feeling inexplicably tired, having trouble focusing, experiencing a headache, or you're hungry when you know you shouldn’t be. Try to match these symptoms to dehydration so you become more aware of how to fuel your body to function optimally.
If you’re working on developing a hydration habit but you’re struggling to regulate it, here are a few ideas that have worked well for my clients:
Make your bottle your bestie – keep your bottle close by at all times and drink whenever you notice it
Fill up several bottles (or 1 large one) that total your water goal and make sure you empty them before the day’s end
Set a water timer on your watch or phone and drink whenever it goes off; this could be every 15, 30, or 60 minutes and you should drink greater volume as the interval lengthens
Use water windows – drink a set amount by 9am, 12pm, 3pm, and 6pm
Have a large glass first thing in the morning and again at every meal
Drink when you’re thirsty but get a little extra volume in each time AND pay close attention to the colour of your urine
Drinking adequate water doesn’t seem like a big deal, but your body WILL thank you! You might have fewer headaches, be more focused, feel more energized, perform better in your workouts, have more hydrated skin, and your kidneys and digestive system may be happier.
The only thing that might be upset by an increase in hydration is your sleep – if you notice the added fluid intake is keeping you up at night, experiment with a water cut-off in the late afternoon/early evening.
[Please note: These recommendations don’t take into account any medical conditions where a specific fluid recommendation is necessary – consult a medical professional for proper advice if you have been diagnosed with any special conditions.]
コメント