Our body weight is comprised of 50-70% water, so it’s no surprise that water should be a daily staple in your fluid consumption. We dehydrate through sweating, digestion, and even breathing. It’s suggested that even at 1% dehydration, our cognitive function can be impaired. By the time you start to feel thirsty, your body has already dehydrated by 2-3%!
Feeling hungry constantly? This could also be due to dehydration. Adequate hydration will not satiate the sensation of hunger. So, are you hungry or just really thirsty and forgetful? Many of us forget to consume water throughout the day. Our day gets packed with meetings and projects. You dehydrate. You become even more forgetful. Work becomes more difficult as thinking becomes more difficult due to a lack of fluid intake. Are you seeing a pattern, yet?
Dehydration can lead to drowsiness and slower metabolic functioning, as well. Adequate hydration aids in lipolysis, which is the breakdown of fatty acids or lipids. Water helps to increase metabolic function by increasing mitochondrial activity. Easiest way to break this down: WATER = breakdown of FAT = YOU LOSING FAT MASS!!
Alright, you get it. Water intake is important, but how much do we need and how do I make sure to get enough on a busy schedule? A study in 2004 states that ~91oz for females and ~127oz for males is adequate. If you’re doing any activity that raises body temperature, i.e. exercising or sweating out in the summer sun, make sure to increase the amount you are ingesting.
Tips and Tricks for More Gulps:
-Try carrying a bottle of water everywhere you go. BONUS: be environmentally conscious and friendly by carrying a reusable bottle!
-Water’s too plain? Try adding a fresh slice of lemon or lime
-Drink water before, during, and post-exercise to replenish what you’re excreting
-Try a water schedule. Set a 60-90min timer on your phone. When the timer goes off, take a few sips and reset your timer
-Check your pee. Colorless or light-yellow pee usually means you’re adequately hydrated
http://www.nationalacademies.org/hmd/reports/2004/dietary-reference-intakes-water-potassium-sodium-chloride-and-sulfate.aspx
https://www.ncbi.nlm.nih.gov/pubmed/17921465