week 5: water

We know that drinking water provides many benefits. What are the those other than that it boosts our metabolism, and helps to get rid of waste primarily through sweat and urine.
And how much should you drink?

Indicators of dehydration are a dry mouth, eye, throat or nose, and chapped lips. If your urine is dark yellow, you know you need to drink more as well.

Our bodies are around 60% water and dehydration often causes headaches and feeling out of energy.  But there is more you might not know.  It maintains blood volume, regulates temperatures, helps the tissues in the eyes and mouth functioning properly, dissolves waste products and carries them out your body and delivers nutrients from food to all our body's tissues.

Throughout the day it seems you lose a lot of water even when you are just sitting in your chair as your body is constantly regulating its temperature through sweat.

Keeping up maintaining hydration can be a bit difficult, and will cause many trips to the bathroom, but when you know how good water is... you might wanna change your water intake.

1. Prevents and Treats Headaches
One of the most common symptoms of dehydration is headaches, and it even can trigger migraine. Drinking water can help relieve headache symptoms, although it appears to depend on the type of headache.

2. Maintains healthy digestive system
water helps break down food, so that your body can absorb the nutrients,  Water help relieve and prevents constipation.
Constipation is a common problem, characterized by infrequent bowel movements and difficulty passing stool. Increasing fluid intake is often recommended as a part of the treatment protocol, and there is some evidence to back this up.
Low water consumption appears to be a risk factor for constipation.
Carbonated water shows particularly promising results for constipation relief, although the reason is not entirely understood

3. Maximizes Physical Performance
Physical performance can suffer when you do not stay hydrated, especially during intense exercise or high heat. Losing as little as 2% of your body's water content can significantly impair physical performance. and when you work out or are in hot climate, to get to 6-10% of your water weight via sweat, as muscles are about 80% of water.Dehydration can lead to altered body temperature control, reduced motivation, increased fatigue and make exercise feel much more difficult, both physically and mentally.
Optimal hydration has been shown to prevent this from happening, and may even reduce the oxidative stress that occurs during high intensity exercise.

4. Good for Energy Levels and Brain Function
Your brain is strongly influenced by hydration status.
Even mild dehydration (1-3% of body weight) can impair many aspects of brain function; like mood, concentration and brain performances and reduces your cognitive and motor skills. It increases frequency of headaches and makes you more sensitive to pain.
It effects your memory and increases feelings of anxiety and fatigue.
A 1-3% fluid loss equals about 0.5-2 kg of body weight loss for a 68 kg person.
This can easily occur through normal daily activities, let alone during exercise or high heat. 

5. For Healthy weight management and weight loss
Water aides in the removal of fat by-products and also helps you feel more full. Not only does this act as a natural appetite suppressant, but it can also improve your metabolism. 
The most effective is to drink water half an hour before the meals.  It can make you feel more full.

 

6. Prevents bad breath
Bad breath is often a clear sign of dehydration, in addition to the food you eat.
Drinking a sufficient amount of water washes away leftover food particles and oral bacteria that lead to bad breath. 

7. Helps &Prevents Hangovers
Alcohol is a diuretic, so it makes you lose more water than you take in. This can lead to dehydration.Although dehydration is not the main cause of hangovers, it can cause symptoms like thirst, fatigue, headache and dry mouth.
To reduce a hangover is to drink a glass of water between each drink, and to have at least one big glass of water before going to bed.

 

8. Detoxifier & Boosts immune system
Drinking water has been directly related to a stronger immune system: , it carries oxygen to your body's cells, which results in properly functioning systems. And it flushes harmful toxins from your body through sweat and urination. Water has also been shown to reduce the risk of bladder cancer by rapidly flushing toxins from your bladder. And likely also prevents kidney stones and protects you from urinary tract infections.

 

Your body is able to naturally detoxify through the use of its lungs, liver, and kidneys. But sometimes we give it more than it can handle.. Water can float out those toxins.

9. Prevents cramps & sprains
It’s no secret that dehydration leads to cramping. But did you know that hydrated muscles are also less prone to sprains?

 

Water acts as a natural lubricant  for your muscles and joints. Develop healthy hydration and you’ll be more flexible, less likely to experience sprained ankles, and less likely to be sore after that next killer workout.

10. Improves your complexion
Your skin is an organ and water is important for organ function. lack of hydration will present itself by turning your skin dry, tight and flaky. Dry skin has less resilience and is more prone to wrinkling.

 

Drinking water helps to moisturize your skin, keeps it soft, and prevent or even removes wrinkles.

11. Regulates your body temperature
Sweat is the natural cooling system of your body. And since water is a key ingredient of your sweat, your body needs enough water to properly regulate your body’s temperature through perspiration.

12. Prevents backaches
Dehydration is often an overlooked cause of back pain. The bones of your vertebrae are supported by discs. And the central nucleus of each disc is made of water. A lack of water can compromise these discs leading to back pain.

13. Improves your heart health
Research has shown a link between coronary heart disease and water consumption. Water maintains the proper viscosity of blood and plasma and fibrinogen distribution.


Simple ideas to keep drinking:
-Start your day by drinking a glass of water before breakfast.
-Carry a water bottle with you throughout the day
-Drink water 10-15 minutes before your meals
-Drink a lot of water before, during and after your workouts
-Use an app to keep track

How much should you drink a day?
The recommended water consumption can vary based on age, weight, sex, activity level, and the climate you live in. You will find online different opinions.

A good start is 8 glasses per day. 
But generally speaking, women should drink 2.6 liter of fluids per day and men should drink 3.7 liter per day. 

 

Ideally 1 liter per 20 kg of body weight.

You should add 0.23 l  of water to your daily intake for every 30 minutes of exercise.

Do other kind of fluids count as well?
Yes, other drinks and foods can have a significant effect.  

 

One myth is that caffeinated drinks, such as coffee or tea, don’t help you hydrate because caffeine is a diuretic. In fact, studies show that the diuretic effect of these beverages is very weak.

Most foods are also loaded with water. Meat, fish, eggs and especially fruits and vegetables all contain significant amounts of water.
Just be aware that juices and soft drinks contain sugar (natural and possible added).
Sparkling water with some lemon is a perfect alternative.

So let's drink!
It worth the extra trips to the bathroom. See it as extra steps made on a day and short breaks.
You'll be happier, healthier, and more efficient with a properly hydrated brain.