Why You Should Be Working to Stay Hydrated
Submitted by SharpHealth Team on Wednesday 21st February 2001In this article:
- What you should know about you and H2O.
- How to tell if you aren’t drinking enough.
- Tips for staying hydrated.
So, you think you’re healthy and fit? Are you sure? Don’t forget that an important part of being and staying healthy is making sure you are properly hydrated. You may be living in a mild state of dehydration and not even know it.
If you’ve ever required an IV or a shot, and the administering doctor or nurse has had a difficult time finding a vein in which to insert the needle, you’ve probably had a mild case of dehydration. Serious dehydration is much more obvious, as are most of the causes, which include vomiting, diarrhea and excessive urination. Another cause often overlooked as a serious risk factor is excessive sweating. SharpMen are more prone to this condition. Additionally, regular workouts or regular drunken evenings without ample rehydration are other causes. Starting to sound familiar? Check out these SharpHealth tips:
Dehydration Symptoms
Symptoms of dehydration include sunken eyes, a dry mouth, loss of elasticity in the skin and an inability to produce tears. Other indications include low blood pressure or a rapid heart rate.
A sign of mild dehydration is the color of your urine. If it is very yellow or thick, you are not getting enough water. Your ideal goal is to have clear urine.
Other symptoms of mild dehydration that can lead to more serious problems include dry skin, headaches, constipation and fatigue. If you are experiencing any of these symptoms on a regular basis, consider dehydration as a possible cause.
Prevention
What can you do to prevent becoming even mildly dehydrated? The answer is simple: drink, drink, drink! Drink enough water so that your body is never deprived. Water is the one thing your body cannot function without, so there is no reason to hold yourself back. Only in extreme cases is too much water bad for you (but if you’re reading this article, that’s not you).
What to drink. Physicians generally agree that the best thing to drink in order to keep your body adequately hydrated is plain water. Sports drinks such as All Sport and Gatorade are not necessary for most people, because the average person does not lose enough fluid performing everyday activities to require the extra salt and electrolytes that sport drinks are designed to replace. If you do exercise and sweat a lot, you may want to dilute a sports drink with 50 percent water; that way, your body is still getting some plain water. Another thing to keep in mind when deciding what you’re going to guzzle is that caffeinated beverages can actually contribute to dehydration, so steer clear of those sodas, ice teas and other caffeinated drinks.
Weighing in. If you do work out a lot or participate in intense sports, another way to make sure you keep adequately hydrated is to weigh yourself before and after you exercise. It is not uncommon to lose two pounds or more from sweating during intense exercise. But just because it’s common does not mean it is safe! By weighing yourself before and after exercise, you can make sure you replenish the fluids you lose with as much water or more. How does that work? For example, if the scale reads two pounds lighter when you finish exercising, you should drink 32 ounces of water. Try to refuel within one to two hours of exercising. You should also be aware of fluid loss while you are exercising. Try to drink four to eight ounces of fluid during every 15 minutes of exercise.
Stay Hydrated Everyday
To make sure you stay adequately hydrated, drink at least 64 ounces of water each day. This is a minimum, and it does not take into consideration any fluid you might lose during exercise.
So whatever your activity level, drink up!
This article last updated on Tuesday 5th October 2010