How Do I know I Am Dehydrated?

Good question, and one that seems obvious to some.  The most common side effect is thirst.  Duh, right?  But did you know that there are many other signals your body sends to your brain when dehydration sets in that you may not be aware of currently?  Such as:

  • Feeling dizzy
  • Muscle Cramps
  • Cravings for Sweets
  • Fewer trips to bathroom (for #1 or #2)

Here is an excellent article posted in BicyclingMagazine about just these symptoms and how to address them.
https://www.bicycling.com/news/a20044214/dehydration-symtoms/

Drinking plain, old fashioned water is the best way to keep your body working in perfect order. Every organ, tissue, and cell in your body needs it. Add an electrolyte drink when exercising at a strenuous level for more than 1 hour. Pretty plain and simple. You demand a lot from your body, so give it what it needs to perform at it’s best.

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Photo by Snapwire on Pexels.com

 

 

That much water? Really?

Okay, so now you know you need water throughout the day, everyday from my last post https://eatlivefit.net/2015/08/03/how-important-is-water/

But, did you know that drinking water at a certain time maximizes its effectiveness on the body?

  • 2 glasses of water after waking up – helps activate internal organs
  • 1 glass of water 30 minutes before a meal – helps digestion
  • 1 glass of water before taking a bath – helps lower blood pressure
  • 1 glass of water before going to bed – avoids stroke or heart attack I can also add to this… My Physician told me that water at bed time will also help prevent night time leg cramps. Your leg muscles are seeking hydration when they cramp and wake you up with a Charlie Horse.

Your are still short several glasses even after adding all these to your agenda.  Here are a few more hints to get you to optimum hydration each and every day:

  • Drink only water with meals.  You want to taste your food and drinking other liquids will mask your tastebuds and in turn influence the taste of the food you are eating.  Save other liquids for in between meals.
  • Aim to drink 3/4 of your water intake for the day before 3 pm so that you do not end up getting up in the night to go to the bathroom.  Yes, initially you will have to go more often, but within a week, your body will adjust that and you will be able to go longer between bathroom breaks.
  • Take your water bottle wherever you roam!  Keep it with you,
  • Take a sip at every water fountain you pass, or from your bottle since you have that handy anyway, right?  Let the visual cue of a water fountain serve as a reminder to drink some now.

Finally, here is a quick chart to give you an idea of how much water you should take in each day personally.  This is general because it doesn’t take into account any medications/supplements taken, exercise frequency, duration and intensity, and/or your current level of hydration.  Let it be a “good rule of thumb” tool to use as a Minimum amount of water to drink. (8 oz. equals one glass)

Body Weight Ounces of Water Daily
100 pounds 67 ounces
110 pounds 74 ounces
120 pounds 80 ounces
130 pounds 87 ounces
140 pounds 94 ounces
150 pounds 100 ounces
160 pounds 107 ounces
170 pounds 114 ounces
180 pounds 121 ounces
190 pounds 127 ounces
200 pounds 134 ounces
210 pounds 141 ounces
220 pounds 148 ounces
230 pounds 154 ounces
240 pounds 161 ounces
250 pounds 168 ounces

Don’t be fooled by the “drink when you are thirsty” recent claims in the media, if your lips are chapped or you are thirsty, you are already dehydrated.

As always, I am here to help just an email away at eatlivefit@hotmail.com