Dehydration is all too common among Americans, especially during the winter months. It can be difficult to get enough fluids just to maintain proper hydration – take into account in your workouts and dry weather and it can seem like a full-time job. However, dehydration a serious condition and potential danger that needs attention. Check out these common statistics about dehydration:
75% of Americans are chronically dehydrated
70% of preschoolers drink no water during the day
Americans drink more soda than water
Mild dehydration slows down your metabolism by 3%
What are the dangers of dehydration?
- mental fog
- headaches
- constipation/diarrhea
- joint pain, swelling
- inflammation throughout the body
- sleeplessness
- stiffness
- lower immunity (more colds)
- other serious health conditions
The good news? Dehydration is 100% preventable and it’s FREE!
How much water do I need to avoid being dehydrated?
Here is a formula that is pretty easy to follow to figure out how much water you need everyday to maintain proper hydration. After all, humans are made up of 60-80% water (depending on your age, since babies are born with a higher water percentage) and your brain alone is 70% water, lungs are nearly 90% water. Water is essential.
Take your body weight, divide by 2 and that is the number of ounces of water you should drink daily.
example: 140lbs / 2 = 70 ounces of water per day
Adding more water to replenish fluids lost during exercise is extremely important. Add these guidelines to your daily intake.
How do I avoid dehydration during exercise?
drink 15-20 ounces 2-3 hours before exercise
- drink 8-10 ounces 10-15 min before exercise
- drink 8-10 ounces every 15 min during exercise
- weigh yourself before & after exercise- for every 1 pound lost during exercise, drink 20 ounces of water after your workout.
How do I know if I am dehydrated?
- If you are feeling thirsty, you are already dehydrated (the human thirst mechanism is so weak that thirst is often mistaken for hunger)
- If your urine is yellow or dark brown, you are dehydrated. Urine should be clear or very pale yellow
What causes dehydration?
alcohol
tea, coffee, caffeine
drugs, prescription drugs, antibiotics (if you are on medication, be sure to drink more water while taking them)
exercise, sweating
How can I get excited about drinking water?
- add slice of lemon or dash of lemon juice
- add a whole cinnamon stick in your water bottle to boost your metabolism, feel warm, and decrease any muscle/joint pain and inflammation
- sip on plain, warm water at night, minus the tea to heat up your body, and wind down
