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The importance of drinking enough water
The importance of drinking enough water
Water is one of the most basic necessities of our existence. A person can live a lot longer without food than without water. Do we know how much we should be drinking? And even if we do, are we really drinking enough?
Approximately 75% of our total body weight is made up of water. The majority of the water in our body is found within the intracellular space in the cells. When we have more water leaving our body than we are taking in, dehydration sets in. it only takes 1% or 2% dehydration for our cognitive functioning to start being affected. We lose water through our usual bodily processes such as breathing, sweating, urinating and bowel movements. In any normal day the average person loses approximately 1.5 litres of water through bodily processes, more if they are exercising or it is hotter weather, they have diarrhoea or vomiting, or if they are consuming caffeinated drinks such as tea and coffee. Caffeine is a diuretic, meaning it causes the body to lose more water. Therefore we should all be drinking at least 1.5-2 litres of water to replace what we have lost.
What if I’m not drinking enough water?
If it is not replaced and water from within the blood vessels is lost, the body can compensate by shifting water from cells into the blood vessels. However, this is a very short term solution and symptoms of dehydration will come on quickly if the water is not replaced. By the time the thirst mechanism kicks in the body is quite dehydrated. You can tell whether you are dehydrated by the colour of your urine ~ it should be almost clear or a light straw-colour, if you are dehydrated it will be more yellow or dark yellow in colour.
As the level of water loss increases, more symptoms of dehydration become apparent such as a dry mouth, the eyes stop making tears, sweating may stop, muscle cramps, nausea and vomiting, heart palpitations and light-headedness (particularly when standing). The body tries to maintain the amount of blood being pumped around the body which may mean the heart rate increases, and this causes blood vessels to constrict to maintain pressure. This may begin to fail as the level of dehydration increases. Water is also very important for removing toxins so if we are dehydrated a build-up of toxins occurs.
With severe dehydration, confusion and weakness will occur as the brain and other body organs receive less blood. If it remains untreated then the worst case scenario is coma and organ failure.
Most of us would not get to this level of dehydration. However, time and time again I talk to people who sit at their desk all day long drinking coffee and no water at all because they don’t like the taste of it, or because they are not used to making it part of their routine. Coffee is a diuretic meaning it flushes water from the body. I wonder how dehydrated these people are? Being dehydrated also makes you tired ~ many people when tired at work will just reach for another cup of coffee, which may wake you up for a short while, but the caffeine high quickly results in a tired slump. Did you know that drinking a pint of water is often more effective at waking you up rather than a cup of coffee? And you don’t get the caffeine crash afterwards.
So what are the symptoms of dehydration that us in the Western, working world are likely to recognise? About 85% of our brain cells are made up of water, so if the body is lacking in this vital liquid then it is not surprising that the first signs are changes in our cognitive functioning. Being only 2% dehydrated can seriously degrade physical and mental functions, and being 15% dehydrated is likely to be lethal.
Symptoms of mild to severe dehydration:
- Chronic pain in joints and muscles
- Lower back pain
- Headaches
- Constipation
- Strong odour to your urine along with a yellow or amber colour
- High thirst
- Rapid weight loss
- Dry mouth and adhesive saliva
- Reduced urination
- Fatigue
- Cold hands and feet
- Increased heart rate
- Loss of appetite
- Changes in behaviour such as increased fear, embarrassment and inattention
- Decreased ability of short term memory and concentration
- Dizziness
So how can you avoid dehydration?
- When you sleep your body doesn’t receive any water for several hours. Drink a glass as soon as you wake up ~ this will also help you to wake up in the morning.
- Drink water slowly throughout the day ~ don’t think that you can get your whole water intake by drinking 1.5 litres in one go, you will feel very sick!
- Keep a bottle of water by you at all times, if sitting at a desk keep it in front of you and keep sipping throughout the day.
- Regularly eat fluid rich fruits and vegetables.
- Avoid salty foods as these can dry you. Don’t cut out salt altogether as we do need salt in our diet.
- Limit intake of alcohol and caffeine.
If you’re not used to drinking a lot of water it will take some adjusting, especially as you will be going to the loo a lot more! And if you don’t like water then try to avoid adding sugary squash, instead try squeezing lemon juice in the glass then filling it with water.
Happy hydrating!!
Carly Evans is the founder of Phoenix Transformation (www.phoenixtransformation.com), specialising in Reiki treatments and teaching, life coaching and personal fitness training.
Water is one of the most basic necessities of our existence. A person can live a lot longer without food than without water. Do we know how much we should be drinking? And even if we do, are we really drinking enough?
Approximately 75% of our total body weight is made up of water. The majority of the water in our body is found within the intracellular space in the cells. When we have more water leaving our body than we are taking in, dehydration sets in. it only takes 1% or 2% dehydration for our cognitive functioning to start being affected. We lose water through our usual bodily processes such as breathing, sweating, urinating and bowel movements. In any normal day the average person loses approximately 1.5 litres of water through bodily processes, more if they are exercising or it is hotter weather, they have diarrhoea or vomiting, or if they are consuming caffeinated drinks such as tea and coffee. Caffeine is a diuretic, meaning it causes the body to lose more water. Therefore we should all be drinking at least 1.5-2 litres of water to replace what we have lost.
What if I’m not drinking enough water?
If it is not replaced and water from within the blood vessels is lost, the body can compensate by shifting water from cells into the blood vessels. However, this is a very short term solution and symptoms of dehydration will come on quickly if the water is not replaced. By the time the thirst mechanism kicks in the body is quite dehydrated. You can tell whether you are dehydrated by the colour of your urine ~ it should be almost clear or a light straw-colour, if you are dehydrated it will be more yellow or dark yellow in colour.
As the level of water loss increases, more symptoms of dehydration become apparent such as a dry mouth, the eyes stop making tears, sweating may stop, muscle cramps, nausea and vomiting, heart palpitations and light-headedness (particularly when standing). The body tries to maintain the amount of blood being pumped around the body which may mean the heart rate increases, and this causes blood vessels to constrict to maintain pressure. This may begin to fail as the level of dehydration increases. Water is also very important for removing toxins so if we are dehydrated a build-up of toxins occurs.
With severe dehydration, confusion and weakness will occur as the brain and other body organs receive less blood. If it remains untreated then the worst case scenario is coma and organ failure.
Most of us would not get to this level of dehydration. However, time and time again I talk to people who sit at their desk all day long drinking coffee and no water at all because they don’t like the taste of it, or because they are not used to making it part of their routine. Coffee is a diuretic meaning it flushes water from the body. I wonder how dehydrated these people are? Being dehydrated also makes you tired ~ many people when tired at work will just reach for another cup of coffee, which may wake you up for a short while, but the caffeine high quickly results in a tired slump. Did you know that drinking a pint of water is often more effective at waking you up rather than a cup of coffee? And you don’t get the caffeine crash afterwards.
So what are the symptoms of dehydration that us in the Western, working world are likely to recognise? About 85% of our brain cells are made up of water, so if the body is lacking in this vital liquid then it is not surprising that the first signs are changes in our cognitive functioning. Being only 2% dehydrated can seriously degrade physical and mental functions, and being 15% dehydrated is likely to be lethal.
Symptoms of mild to severe dehydration:
- Chronic pain in joints and muscles
- Lower back pain
- Headaches
- Constipation
- Strong odour to your urine along with a yellow or amber colour
- High thirst
- Rapid weight loss
- Dry mouth and adhesive saliva
- Reduced urination
- Fatigue
- Cold hands and feet
- Increased heart rate
- Loss of appetite
- Changes in behaviour such as increased fear, embarrassment and inattention
- Decreased ability of short term memory and concentration
- Dizziness
So how can you avoid dehydration?
- When you sleep your body doesn’t receive any water for several hours. Drink a glass as soon as you wake up ~ this will also help you to wake up in the morning.
- Drink water slowly throughout the day ~ don’t think that you can get your whole water intake by drinking 1.5 litres in one go, you will feel very sick!
- Keep a bottle of water by you at all times, if sitting at a desk keep it in front of you and keep sipping throughout the day.
- Regularly eat fluid rich fruits and vegetables.
- Avoid salty foods as these can dry you. Don’t cut out salt altogether as we do need salt in our diet.
- Limit intake of alcohol and caffeine.
If you’re not used to drinking a lot of water it will take some adjusting, especially as you will be going to the loo a lot more! And if you don’t like water then try to avoid adding sugary squash, instead try squeezing lemon juice in the glass then filling it with water.
Happy hydrating!!
Carly Evans is the founder of Phoenix Transformation (www.phoenixtransformation.com), specialising in Reiki treatments and teaching, life coaching and personal fitness training.
Article Category : Health And Wellbeing
Date Added: 13/05/2010
Added By:
Email : carlitoevans@gmail.com
Website : http://www.phoenixtransformation.com
