Hydration
Words by:
Charman Driver
There are so many studies published on the importance of hydration, that I almost didn’t write about it. Turns out, though, we’re not listening very well. Even those of us in the general population considered healthy often lack proper hydration. The research is out there—and continues to be done—because of paramount concern and consequences of dehydration.
We’ve all suffered from dehydration at some point, and I regularly diagnose it in myself, family and clients. Even when there is an underlying illness or medication that causes dehydration, it can usually be resolved quickly.
Symptoms of dehydration include:
· Skin (Less Plump, Dry, Flushed, Clammy, Cracked Lips)
· Breath (Dry Mouth, Dry Tongue, Bad Breath)
· Urine (Dark Yellow to Amber Color; Urinate Less)
· Constipation (Dry Stool; Fewer and More Difficult Bowel Movements)
· Thirst and Hunger
· Tiredness
· Headache
· Nausea
· Fainting
· Heart effects
· Brain Function (Alertness, Concentration, Memory)
· Pain
· Mood (Anxious, Tense, Depressed)
Water is essential for life. Your body needs fluids to work properly and aid in practically all the functions of the human body. The amount of water you take in should be equal to the amount of water you lose. To maintain water balance—and protect against dehydration—healthy women should drink about 2 liters of fluids each day. Some use water and fluids interchangeably, as there are fluids, other than water, that support hydration as well.
If you find it challenging to stay hydrated, here are a few tips that may be helpful:
· Carry a water bottle that has a built-in straw, it helps you drink more.
· Check the toilet for the color and amount of urine.
· Go for sparkling water to add variety.
· Add lemon, lime or cucumber to taste.
· Drink plenty of water the night before an early morning workout.
· Feeling hungry in between meals? Drink water to curb your appetite.
· For every glass of alcohol, drink a glass of water.
· Add ice to water down drinks.
Mild to moderate dehydration can generally be reversed with more fluid intake. Talk to your primary care physician for their expert opinion.