Hydration -the Master Key to Good Health

We humans are more than 70 per cent water. Taking enough fluids is the basis for keeping your body working at its best. We begin to get dehydrated and our performance drops off with just two per cent water loss. What can cause a two per cent water loss? It doesn't take much. It can happen to an athlete who's competing, and even to someone who's in bed with the flu or diarrhoea, in the very hot weather to all of us or even to someone who just doesn't drink enough water. Water is continuously lost from the body partly in urine and stools (approximately 1.5 litres), partly in sweat and partly as water vapour in respiration. Even mild dehydration of one per cent in the body, which would represent approximately 0.75 to one litre of water (1 per cent of 75 kg = 750 ml) can create a reduction in muscle performance and the person could start to show dehydration symptoms.

Early symptoms are headaches, dry eyes (ask any contact lens wearer what happens after a couple of glasses of wine), drowsiness, loss of concentration and irritability. If you don't meet your fluid needs, you can also experience frequent muscle cramps.

Since all these things are worsened by dehydration it doesn't take a rocket scientist to see that keeping hydrated is important for you. The more you weigh, the greater your fluid needs. Dehydration can have a negative impact on your daily activities. By drinking adequate fluids, you will also decrease the chances of getting injuries.

Ways to monitor your fluid status: You can easily keep an eye on your hydration status.

Monitor your urine output: If you are hydrated, you should go to the bathroom frequently. If you don't produce much urine or if it is very dark in colour, chances are that you are dehydrated. Ideally urine should be pale or colourless. Remember some medicines, vitamins and dietary supplements may also change the colour of your urine.

Within two hours of a workout or competition, aim to get back to your pre-exercise weight: Weigh yourself before and after workouts to ensure that you are not losing too much fluid. Remember losing weight by losing fluid or becoming dehydrated is not the way to get the pounds off.

Every person perspires at different rates depending on their biological make-up. If you are a heavy sweater, make sure that you use a beverage containing sodium during workouts. Eat and drink foods and fluids with sodium after your workout to replenish the sodium lost in sweat.

To stay hydrated: Drink at least two glasses of water when you get up in the morning.

Drink two glasses of water 1-1 1/2 hours before your workout. Keep sipping fluid after every 10-15 minutes during your workout.

Don't wait until you are thirsty to decide to drink. Your thirst sensation runs quite a bit slower than your body's need for water. By the time you realise that you're feeling thirsty, your body will already be suffering from drought. Most experts suggest that you drink before you get thirsty. Even if you're just pushing a long distance - drink water before, during, and after.

People doing intense or long-duration workouts are prone to heavy, repeated sweating, then lose a high amount of electrolytes (sodium, potassium, magnesium). These people can replenish the body by having salty fluids and foods like energy/sports drinks, tomato juice, orange juice, grape juice, milk, potato, bananas, spinach, canned soups and beans.

WHAT FLUIDS TO DRINK

You can include other fluids like juices, lemonade, milk, buttermilk and coconut water in your mid-meals. Cold water is the best fluid for keeping hydrated when it's warm outside. Cold water is absorbed much more quickly than warm fluids and may help to cool off your overheated body. If you're going to be away from home or outdoors, make sure that you keep a bottle of water close by.

Make a habit of keeping water or other non-caffeinated beverages with you all day long. Keep a large bottle of water next to your bed, so you can sip it without getting up. One should drink at least 10-12 glasses of fluid every day. Keep a bottle of water at your work space, in your backpack or in the car for easy access.

There are foods you eat that can contribute fluid to your diet. Some foods contain 80 per cent or more of their weight in water. So, you can eat more of these foods to stay hydrated if you just don't like water.

Foods with at least 80 per cent water include tomatoes, papaya, peaches, pears, yogurt and oranges. Cucumber and watermelon contain 90-95 per cent (highest) of their weight in water. You should drink two glasses of water for every alcoholic drink as this helps the body to stay hydrated. Drinking beer or alcoholic beverages is not the right way to rehydrate yourself.

Alcoholic beverages contain little carbohydrates and the alcohol can actually work against you by causing your body to lose fluid and get dehydrated more quickly.

Caffeine-based beverages like tea, coffee or colas are diuretics. Therefore when you are having these kinds of beverages be sure to stay well-hydrated.

QUESTIONS TO ASK YOURSELF

How do you know if you are not getting enough water? Check off the questions that you can answer "yes" to:

1) Is your skin dry? If you wrinkle it or pinch jt, does it take awhile to "bounce back?"

2) Is your urine dark? It should be a light yellow.

3) Are you frequently constipated?

4) Do you get groggy or headachy part way through the day?

5) Do you have a lot of trouble staying cool - or keeping warm?

A "yes" to anyone of these questions does mean you're not getting enough water. Any of these conditions could be lessened by taking in more fluids. However, every one of these problems or complaints can also be caused by something other than dehydration - sometimes by something very serious. But normally you can feel safe prescribing "extra water" for yourself to get your body to perform at its best.