Healthy Spirit E-Module #9

ARE YOU DEHYDRATED ?

Many people do not realize they are dehydrated. The human body is two-thirds water. Water is essential nutrient that is involved in every function of the body. It helps transport nutrients and waste products in and out of cells. It is necessary for all digestive, absorption, circulatory, and excretory functions, as well as for the utilization of the water-soluble vitamins. It is also needed for the maintenance of proper body temperature.

An easy way to determine dehydration is by monitoring urine. If it is a deep yellow dehydration is already present. Dehydration occurs through breathing (250ml/day) as well. Because most people sleep 6-8 hours during the night, urine is always yellow in the morning. To re-hydrate, consume at least 8 oz. of water each hour throughout the day. Although this will increase the use of a restroom, it will be healthy for the circulatory system, kidneys, and immune system.

While water hydrates, other drinks containing caffeine like soda, coffee, and tea can cause dehydration. This is because these drinks are diuretics, which cause the body to lose water through urination. Alcohol is a diuretic as well and can cause your body to excrete water rapidly. If this water is not replaced before going to bed, a headache can occur the next morning. This is the core of the "hangover".

When you exercise you can lose up to three or more pounds of water in one workout. Replacing it over the next few hours is paramount in order to prevent ongoing dehydration. By the time you feel "thirsty", you are already dehydrated. So drinking 2-3 8 oz. glasses of water before you exercise is recommended. Sports drinks are not necessary to re-hydrate but can be helpful if you have completed a cardiovascular workout of 90 minutes or more.

Did you know...

• 75% of Americans are chronically dehydrated
  
• In 37% of Americans, the thirst mechanism is so weak that thirst is mistaken for hunger.
  
• Mild dehydration slows the metabolism by 3%.
  
• In a U of Washington study, one glass of water shut down midnight hunger for 100% of the dieters studied.
  
• Dehydration is the #1 trigger for daytime fatigue
  
• Preliminary research indicates 8-10 glasses of water per day could significantly ease back and joint pain.
  
  A mere 2% drop in body water can cause fuzzy short-term memory, trouble with basic math, and difficulty focusing on computer screens and paper.
  
• Just 5 glasses of water per day decrease risk of colon cancer by 45%, breast cancer by 79%, and bladder cancer by 50%.

It would appear that most people do not drink enough water. The classic signs and symptoms include:

• Headaches
• Poor concentration
• Tiredness
• Increased risk of developing kidney infections, and
• Constipation.

Have you had your 100 oz. of water today?

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