The real deal on hydration
It’s confession time: I am not good at drinking water. So, when I look at this week’s forecast, I feel guilty and remind myself again of the typical cliché advice from any pretty health blogger to add a slice or lemon/sprigs of mint to a glass eco bottle that remains in eyesight and ask myself; is that do or die, 8-glasses-of-water-a-day advice myth or fact….?
Here are some thoughts on hydration….. may they help you take some steps to good health this week just as they have motivated me to grab that glass:
Yes – dehydration, particularly extreme dehydration, can be dangerous. While it is not generally a sudden or irreversible diagnosis, the degree of dehydration increases severity of symptoms. Initial signs and symptoms may range from headaches, poor concentration, irritability and fatigue. Know and catch your signs early on as it can be surprisingly easy to overlook the basic – thirst. Fixing an irritable mood could be a glass of H2O away!
No– 8 glasses of water per day is not a magic number. In the first instance, the amount you should consider is based on overall fluid intake, not just water.
Secondly; fluid requirements, just like fluid losses, vary quite significantly between individuals and are also driven by activity levels and the environment. For example, I am a sweaty exerciser, after a workout I need quite a bit of extra fluid, some people don’t sweat as much and go beet red to help cool down.
How much then? Back to my initial advice, don’t overlook thirst as a general guide to have a drink and start the day with a glass of water. Trying to catch up on fluid intake in one hit, particularly just before a high intensity training session is not a good idea, the gut can find it difficult to digest leading to discomfort or even seeing that water again. Rather, space fluid through the day, anywhere between 1.5 and 3 or more litres may be right for you so as you can see choosing a glass per day figure is quite arbitrary.
Yes – it is possible to overdrink and become overhydrated (or more specifically low in blood sodium). This is a particular risk if you are losing sodium through sweat and not replacing it. If you are planning an endurance event, long bushwalk or a sweaty endeavour, I strongly recommend discussing with a sports dietitian to get your fluid and sodium requirements in check.
No – you do not need an extra glass of water for every cup of tea/coffee. Fluid is fluid and counts towards daily intake. Caffeine does have a variable but generally mild diuretic effect but not to the degree it discounts the beverage.
Finally – Yes there are other bonus benefits of hydration and these just may be the clincher to help change my own hydration habits and attitudes. There is research to link dehydration with suboptimal cognitive function, delayed wound and perhaps muscle healing as well as poorer joint lubrication and increased perceived effort of exercise. All good reasons to tune into your thirst and be refreshed. Start tomorrow with a glass of water and be a little more mindful of what your body is saying rather than counting cups.
-Tanya Lewis