Most people can survive over a month without food but are unable to survive much past a few days without water. According to the article “What You Need to Know About Dehydration” the role of water in the body is critical. Water helps protect the brain, spinal cord and other tissues. Water will help the body regulate its temperature, lubricate the joints, remove toxins and other waste products when sweating. While most of the water we consume will exit our bodies through sweating, urinating or breathing. Water intake is critical to maintaining hydration especially when dehydration is due to hot temperatures or exercising.
Dehydration can cause mental and physical performance decline alongside feelings of thirst, dizziness, irritability and potential headaches. Even a 1% decrease in fluids can cause performance decline and a 3% decrease in fluids can cause heat stroke or exhaustion. Your blood can become thick due to dehydration which causes your heart to pump harder in order to give oxygen to the rest of your body. When exercising it is suggested to drink at least 200 to 285 ml of water every ten to 20 minutes. The total from beverages or food sources should be 3.7 liters for men and 2.7 liters for women. The signs of dehydration are feeling thirsty and you should drink when you have these urges.
It can be difficult to stay hydrated during intense exercise so it is essential to start an activity fully hydrated and when the exercise is complete, rehydrate with fluids. Electrolytes will be needed when exercise is longer and in hotter temperatures. When we sweat we lose certain minerals like sodium and potassium that help regulate water levels in the body. Coconut water are a good alternative to common sports drinks to help with increasing hydration. You can get a sense of the level of hydration by your urine color. If it is a darker shade of yellow, you typically will need to consume more fluids. If it is a light color or even clear, you are likely well hydrated. The United States National Research Council recommends the consumption of at least eight medium-sized glasses of water a day but that can depend on body size, amount of activity, humidity or diet. Fluid intake can also come from the types of food you eat, especially foods like bananas, tomatoes or cucumbers. Drinking water (approximately 500 ml) during meals can help with weight loss because of its ability to make you feel full. Water consumption is not only important in the summer but all year round! To find more information about staying healthy, please visit our website at www.oxborochiro.com
Source: http://www.coachmag.co.uk/health/5664/what-you-need-to-know-about-dehydration
