Most of us do not stop to realize the importance of drinking plain, non-sparkling water every day. Every body function requires water and our bodies are mostly made of water; you could live for six weeks without food, but perhaps only a week without water.
Only 18 percent of women and 20 percent of men are drinking enough of the recommended 8-10 eight-ounce glasses of water each day. This does not include coffee or most sodas, which are diuretics. Even though other beverages may be liquid, they often have additives which interfere with the body’s ability to use it as well.
*Be happy and healthy: Did you know that even mild dehydration can make us “cranky” and affect our alertness? Other health benefits include flushing toxins from your body; lessening strain on your kidney and liver; lubricating and cushioning joints and muscles; reducing muscle cramping and fatigue; and when you’re sick, helping to control fevers, replace lost fluids and thinning out mucus and preventing constipation.
*Reduce risk of disease: Water can help prevent kidney stones and reduce risk of bladder, kidney and urinary infections. It’s vital for our blood volume, immune function and respiratory function. Some studies may even indicate that people who drank more than five glasses per day were less likely to die of heart disease or contract colon cancer.
*Dieting: As part of a healthy diet, drink a lot of water. When you’re thirsty or dehydrated, your body may urge you to drink something sweet for an energy boost, but you really need water. Research shows that foods and drinks containing sugar and artificial sweeteners actually stimulate your appetite and hunger! And water has no calories and no fat.
*Looking good: Water “moisturizes” your skin from inside out, helping to maintain elasticity and suppleness.
*Dehydration: When you’re exercising, you’ll always be more effective if you’re well hydrated. Your body can lose a quart of water when exercising for one hour. According to Exercise Physiology magazine, our performance drops by 22 percent when we’re dehydrated by just over 4 percent!
At this level, you might even experience lightheadedness, fatigue, headache and nausea. Once you hit 7 percent dehydration, you might experience hallucinations. Dehydration can raise your core temperature, perhaps leading to heat stroke in extreme cases. Remember that it’s perspiration that helps regulate your body temperature.
Voluntary drinking replaces only about two-thirds of water lost as sweat – by the time a person is thirsty, he or she is already dehydrated, so we need to “keep ahead” by drinking water thoughtfully when working out. If exercising vigorously, you should drink between one and two cups of water two hours before exercise and one-half to one cup immediately before, followed by five to 12 ounces of water every 15 minutes.
Afterward, drink two cups for every pound of body weight lost during exercise. It’s been found that “sports drinks” are really only effective for those who are exercising heavily, or more than one hour at a time. Also, remember that dehydration can occur in cold weather, too, through respiration and perspiration.
*Overhydration: A few years ago, a young woman collapsed and died following the Boston Marathon after consuming too much water and exhibiting very low salt levels. The condition is caused by drinking excessive amounts of water, which expands blood volume and dilutes vital blood salt levels.
This typically occurs in thin women who are exercising at a high level beyond their capacity and consuming too much water at the same time. This will not affect most people, but people who are novice exercisers or fatigued should try not to consume more than two large water bottles per hour while exercising.
Some people say, “I hate water!” Most likely, they just find it inconvenient to stop and drink plain water throughout their busy day or perhaps they prefer sweetened or other beverages. To help you drink more water, try the following: Carry bottled water with you everywhere and keep a few bottles in your car – if it’s handy, you’re more likely to drink, and soon you may have a good “habit” going.
Keep track of how much water you actually consume in a day – it’s probably less than you think. Keep a container in your refrigerator with eight glasses of water in it, and make sure that you drink it by the end of the day. Add an orange, lemon or lime slice to your water for some subtle flavor, or put a straw in it to make it more “fun.”
If you’re eating out or stopping by the convenient store for a snack, buy water instead of soda or juice, or at least ask for water at the table, then make sure you drink it. At the family barbecue, stock water bottles next to the soda and beer. Cheers!
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A certified fitness instructor, Kris Dorer owns and operates StrollerFit – Exercise with your Baby, throughout greater Portland and is expanding into other audiences and personal training. She lives in Old Orchard Beach with her family.
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The content provided in this column is not intended to be a substitute for professional medical advice, consultation, treatment or diagnosis. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition before beginning a new exercise or nutrition regimen.
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