How deeply does the water run?
daily Hydration is important because the body is comprised mostly of water, and the proper balance between water and electrolytes in our bodies really determines how most of our systems function, including nerves and muscles,”
1 to 2 % body water loss = Impaired aerobic function; physical work capacity decreased.
2% body water loss = Thirst, increased heart rate, irritability.
4% body water loss = Blood pressure drops, increasing fainting risk. Sweating stops, increasing the risk of overheating.
7% body water loss = Blood slows; may cause organ damage.
You can survive without food for a very long time, but dehydration will kill you pretty quickly, so take it seriously.
Imagine your cells are happily swimming around in a pool, awash in an abundance of fluid.
Dehydration reduces the amount of fluid circulating in your bloodstream. This makes your heart work harder, limits your body’s ability to cool itself, and prematurely fatigues your muscles.
Your blood becomes more viscous—thicker, stickier, more concentrated. So don’t shrug off hydration. Pay attention.
A recent NIH publication found that good hydration may reduce long-term risks for heart failure!
So how much fluid does the average, healthy adult living in a temperate climate need? The National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is:
About 15.5 cups (3.7 liters) of fluids for men
About 11.5 cups (2.7 liters) of fluids a day for women
Here are a few strategies that might help with getting this much water in your body on a regular basis:
– Keep a bottle of water with you during the day!
To reduce your costs (and protect mother earth), carry a reusable water bottle and fill it with tap water. I find pretty and heavy bottles work best.
– Make it flavourful and fun!
Go ahead and make your own fruit water ?
-Set reminders!
Set regular reminders throughout the day – on your phone or on a post it note. Keep water on your desk. Set the table with water and glasses, and create the habit of drinking with your meals.
– Stack habits!
Drink water before, during, and after a workout.
-Go for what you enjoy!
Drinking herbal teas counts too!
– Carry on eating fruit and vegetables!
These can provide you with about 20% of your daily water intake!
