Many individuals spend more time outdoors as the weather gets warmer, whether they’re at the beach, enjoying sports, or simply taking a stroll through the neighbourhood. But when the temperature rises, it becomes more important to prevent dehydration.
The truth is that according to a research by Dr. Alyson Goodman, a medical epidemiologist for the Centres for Disease Control and Prevention, about one in ten Americans consumes 0 cups of water each day. Zero. She speculates that people who don’t drink much water (or at all) receive their water from food and coffee, but she warns that this may not be sufficient. So how much water should you be drinking? And how can we adjust these recommendations based on our unique lifestyles?
Liquid Gold
Hydration is a passion of mine (yes, I know that’s a little bit weird). But I’ve learned from both personal experience and from my clients just how crucial it is. In fact, I did such a deep dive into researching the subject that I actually wrote an 18-page booklet about hydration!
I always liked to stay organized and so when I had a little more time on my hands in the summer of 2015, I decided to write an 18-page book on hydration and decided to publish it. You can still find it on Amazon Kindle if you search for “Liquid Gold: The Quest for Hydration”. It was more so a challenge for myself and I much rather you follow the information in this section of the chapter than follow the book. Today, my friends make fun of me for it and rightly so, it’s not a masterpiece by any means. Amazon really should have tightened their review process. But the research part of the book set the stage for further exploration on proper hydration dependent on different lifestyle factors. Let’s get into what I have learned since.
The Importance of Proper Hydration
Did you know that our bodies are composed of 60% water, and that our blood is 90% water? We all know that water plays a crucial role in the proper n important function for our proper day-to-day functioning of our bodies and even for our survival. But what is the actual function of water? Do you know the answer? Why is it so important to have that glass of water in the morning? Why do we risk death if we miss taking in any water for a period longer than two days?
We are all familiar with the many well-known benefits of water consumption: it likely have all realized that water can help us cool down our bodies on a hot summer day, and provide us with a boost of energy when we are feeling tired or hungover. Plus, and that food tastes better with a drink of water alongside it. However, these things don’t tell us why we need water in our system. To find the exact answer of why we need water in our system, we need to dive a little deeper into our bodies. In summary, water is responsible for the following:
- it acts as a transport medium within your body, (i.e. it carries nutrients and oxygen to our cells within your blood, thereby creating energy)
- clearance your body of waste products (through the processes of perspiration, defecation, urination)
- lubricates your joints (by producing synovial fluid)
- cushions your organs
- provides structure to your cells
- maintains your body temperature (by moving your blood either closer towards the skin’s surface or moving it further away)
- nourishes and protects your brain (by producing cerebrospinal fluid)
Water Keeps Your Joints Healthy
In addition to that, adequate water intake can also protect your joints. All of the structures that make up your joints require water to function properly. Without water, your joint’s cartilage does not absorb shock as well as it normally does, your synovial fluid (your joint fluid) does not lubricate your joints as well, and your capsules properties weaken. Additionally, your immune system is unable to effectively decrease inflammation caused by the irritation of your joint in a dehydrated state. Furthermore, your joint’s surrounding musculature decreases depending on its water content. This is because dehydration causes the main muscle contraction mechanism to worsen, which frequently results in decreased joint stability. To read a more detailed article on the importance of proper hydration when it comes to your joints, check out this article that I wrote earlier this year.
Water Intake Based on Your Lifestyle
As you can see, water performs a number of critical has quite a lot of functions within the body, so it’s important to . So let us try your best to replenish it often, and as safely as possible. This leads to the next big question about water: So theBut despite general recommendations, hHow much of that liquid gold do you need based on your lifestyle? You may have heard different recommendations in regarding to how much water you should be drinking each day. Is it 10–-12 cups of water? Should I only drink when I am thirsty? The truth is that the amount of water you should be drinking is extremely dependent on your lifestyle, as well as factors such as your sex, body composition, and height. You can Try to calculate for yourself how much water your body requires should have based on the factors below:.
- Gender: Based on general recommendations, men (due to factors such as greater muscle mass, height, and metabolism) are recommended to drink have about 15 cups (~3500 ml) of water each day. For and women, are the recommendation is ed to have about 12 cups (~2800 ml).
- Activity level: As you exercise, yYou lose more water as you exercise through your sweat. Do your best to replenish this lost fluids by drinking 2-3 cups (~ 500 – 700 ml) of water per hour of activity in addition to your normal intake recommendations.
- Environment: If you live in a warmer climate, your body tries to cool itself down by sweating more. Replenish by adding an extra cup of water per hour to stay hydrated. If you typically sweat more than your peers, add a further cup of water to your daily needs/hour.
- Illness: It is important to pay extra attention to hydration if provide your body with added hydrationIf your body is operating at a higher temperature because you are fighting off a sickness, or if you are taking medication that causes you to lose more water than usual it is very important you will need to provide your body with added hydration. The amount of additional water will depends on several factors, such as on your specific illness, symptoms, and medications, so check in with your doctor for more information.
- Pregnancy / Breast-Feeding: If you have another human growing inside of your body, you will need to share your fluids with them as well. Drink 2-3 extra cups of water per day to keep yourself, and your little one, hydrated. Do the same if you are breast-feeding your child.
Hyponatremia
Now that you are able to estimate how much water you need based on your lifestyle, you may be tempted to chug a few glasses of water. But before you do, I want to warn you of the risks of hyponatremia. Hyponatremia (hypo = too low, natremia = sodium) occurs when the sodium levels within your body are below normal levels. It can occur if you drink too much water in too little time, or if you lose a significant amount of water within a short time. Your body requires sodium for reasons such as fluid balance maintenance, nerve signal propagation, as well as muscle function. Signs of this condition include headaches, nausea, confusion, loss of energy, and, in severe cases, – vomiting, seizures, and death. You can prevent this by drinking water in moderation, drinking sports drinks when exercising (as they have added electrolytes) , and by staying aware of the above-mentioned signs and symptoms of hyponatremia. taking the proper caution.