The human body is made up of 80% water and it takes only a small 2% loss in body mass (i.e. water weight) to have profound effects on your system. The following symptoms are indications that you may not be properly hydrated:
– Tiredness (Dehydration is the #1 cause of fatigue!)
– Struggling in class (more than usual)
– Headaches
– Memory problems and dulled thinking (brain cells shrink with dehydration!)
– Lack of coordination
– Dizziness
– Not sweating enough
– Muscle cramping, joint pain/stiffness
– Problems with digestion, constipation
What to do? Check out these 10 tips from Dr. Carly:
1. Drink water on a schedule, not just when thirsty – the feeling of thirst means you are already dehydrated! Sip throughout the day, aiming for about half a cup of water every half an hour.
2. Start the day off with 2 glasses of water immediately upon waking. We lose a lot of water while we sleep through sweat and other metabolic activities; replenishing in the morning helps to flush out toxins that have been accumulating overnight.
3. It is important to go into a sport or activity already hydrated since it takes about 45 minutes for the body to process water. Drink one to two cups of water 30 to 60 minutes before the activity, then sip for refreshment throughout, as needed.
4. The average person loses approximately 2 litres of water a day through breath, moderate sweating and urination and can lose up to another litre of water with 60 minutes of hot yoga or rigorous activity. Immediately after an activity, drink at least two litres of water to rehydrate.
5. Avoid or cut down on alcohol since it is dehydrating to the body. If you do indulge, make sure to rehydrate after every glass of alcohol with another glass of water.
6. For extra hydration, it’s also a great idea to increase dietary intake of foods high in water content, such as the following fruits and vegetables: cucumber, watermelon, celery, apples, romaine lettuce and citrus fruits. You can also try adding lemon, cucumber slices or other fruit variations to your water for extra flavour and nutrients.
7. Check the colour of your urine for a good indicator of hydration status. Urine should be clear or pale yellow; if it is a dark yellow, it’s a sign that you should be drinking more water.
8. Electrolytes are charged molecules that affect all organs and all systems in the body – regulation of water balance, heart rate, pH levels (acidity) and muscle contraction; if depleted through sweat, electrolytes can’t send signals properly and thus these systems can’t function properly (e.g. imbalanced electrolytes can lead to muscle cramps). I recommend electrolytes before playing a sport or participating in a hot yoga class or other rigorous activity. It will make a huge difference in energy, and stamina, and make for a better experience overall.
9. Avoid commercially available electrolyte replacement sports drinks that contain excessive amounts of salt and sugar, as well as artificial colours and flavours. In an emergency, they will help but they are not best as a regular source of hydration. Instead, try coconut water as a naturally sweet source of electrolytes that is more balanced to suit the human body; look for brands that contain pure coconut water without added sugar.
10. When replenishing electrolytes, do not let them sit too long in water and try to avoid using clear containers. Exposure to air and UV rays (sunlight) diminishes electrolyte activity. Natural electrolyte formulas are best, as the more processed a drink is, the less efficient electrolytes become.
Drink up & enjoy life!
