The Importance of Staying Hydrated
We’ve all been told the importance of staying hydrated… often, this is a goal that’s usually easier said than done. Of course long-term dehydration is bad for your health, but it may surprise you to learn that even short term dehydration can have a powerful impact on the body’s function. Let’s review the basics of staying hydrated and explore the impact of mild dehydration on your health and functioning.
How Much Water Do I Really Need Per Day?
The National Academy of Medicine determined that on average, women need about 91oz of water per day, while men need around 125oz (2004). The good news is that about 20% of our daily water intake typically comes through food consumption, so the amount of water we have to drink is a bit lower (2004). Women need to drink about 73oz of water daily, while men need about 100oz. Men and women who are extremely active require even more water - so keep your activity level in mind when determining how much water you need.
Effects of Dehydration
We all know that severe dehydration can have deadly consequences. Surprisingly, even mild dehydration can impact your brain's ability to perform and function properly. Research shows that being even 2% dehydrated can have a noticeable impact. At 2% dehydration, your brain’s ability to pay attention worsens, as does your immediate memory and psychomotor skills (Share Report, 2012). Psychomotor skills is an umbrella term for both fine and gross motor skills - from walking and moving to holding a pencil. If reading this makes you want to start drinking water ASAP - don’t worry, I’m right there with you.
Recognizing Dehydration
Symptoms of dehydration can range from mild to severe. It’s important to recognize the signs of dehydration so you can work toward restoring your much-needed water levels. Some of the common signs to watch out for include: fatigue, confusion, and mood changes (Water 2019). Chronic dehydration carries an increased risk of kidney and gallstones, UTI’s, and constipation (Water 2019).
Tips to Stay Hydrated
Bring water with you! Reusable water bottles make it easier than ever to always have water on hand, whether you’re at work, running errands, or hitting the gym.
Bonus Tip: If you’re looking to purchase a reusable water bottle, consider what size will keep you hydrated without being cumbersome, the material that the bottle is made of, and how cold (or not) you want your water to stay.
Try adding a glass of water to your morning routine - your body will appreciate starting the day hydrated.
Drink a glass of water with each meal. This has the bonus of helping your digestion, too.
Since 20% of our daily water intake comes from food, adding more vegetables and produce to your diet is an easy way to increase your water intake.
Other hydration tips to discuss:
When to use electrolytes? If you sweat for than 2 hours (exercise or sauna…or just sweaty). If you have low blood pressure (get dizzy when you stand up is a sign of low BP).
Electrolyte supplements:
Potassium-Magnesium Electrolyte Support: A great combo for those that get enough salt in the diet and just need these heart and brain essentials. Supports a healthy heart rhythm and blood pressure.
Clean Pre-Workout with Creatine: a very clean pre-workout with minimal caffeine. Best to hydrate before you lose it.
Homemade electrolyte blend: 1/4 tsp salt, 2 tsp lemon juice, and 1 TBSP raw honey per 2 cups of water. A great sub for gatorade.
Coconut water! Great for those who need potassium more than salt (cramps). Harmless is the best brand.
Citations
Adan A. (2012). Cognitive performance and dehydration. Journal of the American College of Nutrition, 31(2), 71–78. https://doi.org/10.1080/07315724.2012.10720011
Harvard School of Public Health. (2019, September 24). Water. The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/water/.
National Academy of Medicine. (2004). SHARE Report Sets Dietary Intake Levels for Water, Salt, and Potassium To Maintain Health and Reduce Chronic Disease Risk. nationalacademies.org. https://www.nationalacademies.org/news/2004/02/report-sets-dietary-intake-levels-for-water-salt-and-potassium-to-maintain-health-and-reduce-chronic-disease-risk.