“I am too busy to remember to hydrate”, “ I have to pee too much when I drink water”. To some of you, this sounds all too familiar. I have heard every excuse in the book for lack of water consumption. We are creatures of habit, but only after willingly starting the repetition. Let me first tell you why its important and then tips on how to make a change.
Let's start with a few facts. Our bodies are made up of 60% water, that's a lot of H2O. In order to maintain that percentage it is recommended that a person drinks .5 to 1 ounce of water per pound of body weight daily. This amount will vary depending on activity level. If you are exercising vigorously it will require you to hydrate more and at a slightly increased pace. The increase in volume and pace has a lot to do with water loss from sweating. Try and sip on 7-10 ounces of water for every 20-30 minutes of vigorous exercise. These recommended daily amounts might sound like a ton of liquids, but keep in mind water comes from a few sources. These sources include: drinking water, eating fruits and vegetables, and just simple metabolism.
The importance of water goes beyond just "wetting your whistle". Water in your body is used to maintain a constant body temperature as well as keep your joints lubricated. If you are dehydrated you may notice that your joints feel tight, that you feel light headed, lose focus easily, or become physically ill. Most individuals do not realize how hydration negatively affects them until it happens. Here are a few ways that dehydration and lack of water consumption can be avoided.
1) Carry a bottle of water with you wherever you go and refill as needed. The amount of people carrying water bottles each day is increasing as people begin to understand the constant need for it. Try and find a bottle that is BPA free, so you don’t have to worry about any nasty chemicals leaching into your water.
2) Set a timer on your watch or phone for every 30 minutes. When your alarm goes off drink for 4 Mississippi’s. These timed intervals will ensure that you are drinking enough, without having to remember on brain power alone.
3) Turn to fruit. After an intense workout a banana will help to replenish your electrolytes as well as provide much needed potassium. Other fruits such as watermelon and dates will also help to restore vital nutrients. Watermelon is almost 90% water which means it hydrates and tastes great. So when you need a snack at work, grab some fruit!
4) Always keep water with you when exercising. This is an extremely critical time to hydrate due to the sweat loss. Don’t be the one at your office softball game that has to sit out because you're light headed and have no water. Always be prepared.
Without water on earth civilization would cease to exist. It's a vital natural resource that we often take for granted. So after you finish reading this reach for a glass of water, and then a few more as the day goes on. If you do not consistently drink water you might never feel the positive effects of being hydrated. You will always have a friend in H20.