Hydration: More Important Than You Think

Hydration is one of those things that people know they need to do. But in many cases I don't think the really understand why they need to keep up with staying hydrated.

Quick fact: A 1% drop in hydration can impair both mental and physical performance.

Mental: A lack of fluid can slow blood flow to the bran. This can result in a lack of focus and mental clarity
Physical: Lack of coordination, heat related illness (heat exhaustion / heat stroke)

As you can see, it doesn't take much to put a damper on all aspects of basic living.
Those days when you wake up and you are especially groggy, can't seem to focus or fully wake up - you know those mornings. This could very well be a sign of dehydration. This really makes a lot of sense, because I don't know of too many people that can actually drink water while they sleep!
How do I know if I'm dehydrated

Slight dehydration is hard to pick up on. In past, many thought that urine color was a good way to tell if it was clear, you were well hydrated. It sounds like a solid method; however recent research has found that best way. Too many things play into that. Things such as nutrition habits, any medications or vitamins you may be taking, for females hormone cycles may factor in as well. The best thing you can do is take preventative action! As they say, "If you are thirsty, It's Too Late!"

Fluid replacement
It is important to replace lost fluids from day to day living. Many people think because they are not sweating, they won't get dehydrated. That isn't true. Think of your body as a big hairy protein bag full of water. The problem is this bag has holes in it - Billions of holes! Your mouth, eyes, ears and all of the pores on your skin let water out. In fact we lose about 72 oz of water by just being alive. That is about 8 or 9 glasses (sound familiar?) or 4 bottles of water. Make sure you drink at least that much water every day, and even more if you are active or exercise a lot.
Contrary to what many people may thing, you don't actually "lose weight" or lose fat during exercise, you lose fluids. Drink enough water to get your weight back to where it was before you started. 16 oz for every pound lost. If you don't have a scale handy where you exercise, 8oz every 15 min is also a good method to follow.

Sports drinks
So what's the big deal about sports drinks? Are they really that much better than water? Here is the skinny on sports drinks. For one they are flavored, so we naturally want to drink more right from the get go. Obviously to maintain your hydration you have to drink a lot. Sometimes drinking water can become boring. A little flavor goes a long way. They also contain carbohydrates and sodium. These are two nutrients that also increase the desire to drink more. Our bodies also soak up these sports drink formulations a lot faster than water. So yes, they are better at keeping us hydrated and re-hydrating us during the day. However, they contain a lot more calories than water, so if you are not in an actual sports related event or training in conditions where a heat related illness/injury may become a potential issue, stick to water.

Caffeine
Caffeine has always been at the forefront of hydration talks. Caffeine has been classified as a diuretic, meaning it makes you have to urinate. Some logic would tell you that if you urinate more frequently you are losing more fluid and run the risk of further dehydration, right? Well, not quite. Recent research has discovered that caffeinated drinks don't make a person urinate more fluid or result in an greater losses in bodyweight - both of which would indicate that caffeinated drink don't dehydrate you anymore than other drinks. So telling people that their favorite caffeinated drinks will dehydrate them or don't count toward their fluid intake is unsubstantiated

Can you drink too much water?
In short - yes. There is a condition known as Hyponatermia, which is water poisoning - Too much water and not enough of those things they call electrolytes. Your body is thrown out of balance and just can't function properly anymore. It is hard to say just how much water is to much, because it is not always the amount that causes the problem. More so the balance of electrolytes and water that causes the problem.

So there you have it. A few things about hydration you probably didn't know. The key is to be consistent in your water consumption. Think of ways to get yourself to drink more. I have a 'Mini water cooler" on my desk that holds exactly 72oz of water. That way I know I have had my 8 glasses a day. I also like to add a little bit of Crystal Light Lemonade to my water. I love the taste and I can't seem to get enough of the stuff. I'll drink over a gallon a day some times!

Send me a message, I would love to hear the things you do to keep yourself drinking and fully hydrated!

References:

J Am Coll Nutr 2000 Oct;19(5):591-600

J Sports Med Phys Fitness 2000 Mar;39(1):47-53.