Are You Hydrated Enough?

Source:h2oph.com
At first glance, water doesn't seem to contribute much to your health. After all it has no vitamins. No fibre. No protein. No carbohydrates. The truth is, water is vital to your well-being.75% of North Americans are chronically dehydrated. Even mild dehydration slows metabolism, causes fatigue, reduces short-term memory, and increases existing health challenges. Drinking the right water is even more important than drinking more.

Dehydration:	Possible symptoms:
1%	increase body temperature
2-4%	typical loss during intense physical activity
3%	impaired performance
5%	heat cramps, chills, nausea, clammy skin, rapid pulse, 20-30% decrease in endurance capacity
6-10%	gastrointestinal problems, heat exhaustion, dizziness, headache, dry mouth and fatigue
>8%	severe, potentially fatal level, may lose sense of thirst
>10%	heat stroke, hallucinations, lack of sweat and urine, swollen tongue, high body temperature and an unsteady wal

One of the easiest ways to help the body function optimally and remain disease-free is to keep it well hydrated. In drinking sufficient water throughout each day, we assist our body's ability to flush toxins and metabolic waste. Most healthy adults need not worry about over-hydration.

Dehydrated cells are inefficient cells: when the cell is dehydrated, its membrane becomes convoluted and the distance across the membrane increases. Substances that must traverse the membrane of a dehydrated cell are met with greater resistance. Oxygen and nutrients will not enter as readily; metabolic waste cannot leave as easily. When the cell is not functioning optimally, how can the body?

Research has shown that proper hydration may minimize chronic pains such as rheumatoid arthritis, lower back pain and colitis, as well as lower cholesterol and blood pressure. Many health practitioners advise that if we simply drank enough water to keep our bodies sufficiently hydrated, many of the chronic diseases we find today would be seriously abated.

Research has also shown chronic dehydration to be the root cause of many diseases associated with aging (e.g. arthritis, G.I. disorders, senile dementia). To complicate the situation, our "thirst signals" decline as we become accustomed to being dehydrated and as we age. Dehydration in the elderly can become a real problem.

Every breath we exhale is always 100% humid. It does not matter what the relative humidity is that day; generally in air-conditioned buildings, the air is about 10% humid. The difference comes from our water reserves. Perspiration is not always noticed in dry climates because it is wicked away before it can bead on your skin. Even though you may not see it, be assured that you are certainly losing fluid reserves through sweating (as well as through urine and breath).

"The best way to determine if you're getting enough water every day is to listen to your body," says Dr. Robert Shmerling of Harvard Medical School. "Are you excessively thirsty? Are you urinating less frequently than normal? Are you feeling unwell? Are you dizzy when you stand up? Is your mouth dry? While there are reasons other than dehydration that can cause these symptoms, if you can answer NO to all these questions, then you're probably getting enough water."

Unfortunately, many people are not aware of their own thirst! It is estimated that in 37% of Americans, the thirst mechanism is so weak it is often mistaken for hunger. (In one Univ. of Washington study, it was found that one glass of water deters hunger pangs for 98% of the dieters observed in the study.)

So one of the easiest ways to tell is: The 3 Cs -- You will know you are sufficiently hydrated when your urine is Clear, Colorless, and Copious!

	Drink pure alkaline water whenever you can; thirsty or not, drink a lot and drink often. It's a superior hydration system, and increases one's appetite for water. One recommendation is to drink, in ounces, half your body weight measured in pounds.
	Don't count on coffee or sodas to achieve a daily hydration goal. Because of the caffeine in coffee and most sodas, you need to consume at least the same amount of water just to break even. Sugar content in sodas exerts great osmotic pressure; water is lost from the blood to make the soda dilute enough to leave the stomach.
	Have a water bottle handy at all times! Keep one on your desk at work and in your car.
	Don't depend on fruit juice - its high sugar content can dehydrate you just like soda! Mixing equal parts juice and pure water will do the job better.
	Consume the watery fruits and vegetables: watermelon, kiwi fruit, tomato, orange, carrots, apples, etc. These can significantly improve your hydration status.
	After a single exercise session (or a nights sleep, for that matter) any reduction in body weight is attributable to water loss: 2 cups of water = one pound. Drink a glass of water 30 minutes to an hour before exercising; drink another glass or more after you're finished.

Maintaining proper hydration is especially important for:

	The Active: people who exercise strenuously, particularly in hot or humid weather. This includes athletes, powerlifters, dancers, firemen, etc.
	Desert-dwellers, or those who live in hot, humid climates
	The elderly: as we age, the body's ability to conserve water is reduced, and one's sense of thirst may diminish.
	Anyone who is sick with fever, diarrhea, nausea or vomiting should increase fluid intake. This is especially important for children and the elderly.
	People who take diuretics ("water pills") such as furosemide and hydrochlorothiazide must monitor themselves closely for signs of dehydration.
	Those living in houses with forced-air heating during the winter
	Singers, teachers public speakers and other professional voice users

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