By Dr. Inez Kelleher
Now that summer is coming up it is even more important to pay attention to drinking water : to hydrate.
Water is an essential nutrient. Sixty percent of our body is made up of water. Our organs have varying amounts of water: brain and muscles 75%, bones 25% and cartilage 70-80%. When we become dehydrated, our body will pull water from these organs to keep our blood, which is 90% water, from becoming too concentrated as we lose water. Our kidneys then have to work harder to prevent water from leaving our body. This causes wear and tear and in cases of ongoing mild dehydration, chronic kidney disease and kidney stones.
Seventy-five percent of Americans have mild chronic dehydration: (1% water loss equal to 1-3 pounds). Studies show that mild dehydration causes cognitive dysfunction, irritability, headaches, joint pain, muscle pain, fatigue, decreased cardiac output and decreased athletic performance.
How can this be?
When we become dehydrated, water is pulled from the cells in our body and the spaces around them so our blood will maintain its normal concentration. When water is pulled from joints, our cartilage becomes less resistant to friction and can be damaged. Water removed from the brain leads to poor focus and cognition, mood changes, and headaches. Similarly, our muscles experience fatigue and lose elasticity. Perceived exertion increases and pain sensitivity is enhanced, ultimately leading to decreased performance. These changes can occur at mildly dehydrated states. This can be dangerous in the workplace, especially where machinery is being operated.
Drinking water will improve focus, performance, and decrease pain. Drinking water will increase metabolism, protect joints, muscles, and heart kidneys. Drinking water is also thought to play a role in preventing chronic diseases. As we get older, our thirst regulators don’t work as well, so we have to remember to drink our daily water needs.
So how much water do we need to drink?
A good rule of thumb is to divide your weight by 2 to get the ounces of water per day. For example, 150 lb person needs about 75 ounces of water.
When exercising and sweating, there is more water loss and also salt loss, which should also be replaced. Salt water is not very appetizing so sports drinks are recommended. Otherwise, plain water is best. If you don't like the taste of water, add some fruit.
Water is an essential nutrient. It can help to relieve aches, pains, and headaches. It can help us lose weight, think and focus better, and put us in a better mood.
I’ll drink to that!
Now that summer is coming up it is even more important to pay attention to drinking water : to hydrate.
Water is an essential nutrient. Sixty percent of our body is made up of water. Our organs have varying amounts of water: brain and muscles 75%, bones 25% and cartilage 70-80%. When we become dehydrated, our body will pull water from these organs to keep our blood, which is 90% water, from becoming too concentrated as we lose water. Our kidneys then have to work harder to prevent water from leaving our body. This causes wear and tear and in cases of ongoing mild dehydration, chronic kidney disease and kidney stones.
Seventy-five percent of Americans have mild chronic dehydration: (1% water loss equal to 1-3 pounds). Studies show that mild dehydration causes cognitive dysfunction, irritability, headaches, joint pain, muscle pain, fatigue, decreased cardiac output and decreased athletic performance.
How can this be?
When we become dehydrated, water is pulled from the cells in our body and the spaces around them so our blood will maintain its normal concentration. When water is pulled from joints, our cartilage becomes less resistant to friction and can be damaged. Water removed from the brain leads to poor focus and cognition, mood changes, and headaches. Similarly, our muscles experience fatigue and lose elasticity. Perceived exertion increases and pain sensitivity is enhanced, ultimately leading to decreased performance. These changes can occur at mildly dehydrated states. This can be dangerous in the workplace, especially where machinery is being operated.
Drinking water will improve focus, performance, and decrease pain. Drinking water will increase metabolism, protect joints, muscles, and heart kidneys. Drinking water is also thought to play a role in preventing chronic diseases. As we get older, our thirst regulators don’t work as well, so we have to remember to drink our daily water needs.
So how much water do we need to drink?
A good rule of thumb is to divide your weight by 2 to get the ounces of water per day. For example, 150 lb person needs about 75 ounces of water.
When exercising and sweating, there is more water loss and also salt loss, which should also be replaced. Salt water is not very appetizing so sports drinks are recommended. Otherwise, plain water is best. If you don't like the taste of water, add some fruit.
Water is an essential nutrient. It can help to relieve aches, pains, and headaches. It can help us lose weight, think and focus better, and put us in a better mood.
I’ll drink to that!