Part 35 - Drink Up
So last month I talked about caffeine, hoping to reassure all of you coffee addicts that there is no need to worry. A common myth that accompanies caffeine consumption is that it goes hand in hand with dehydration. There is however no scientific evidence to support this - short of some very extreme cases. I therefore decided to dedicate this month’s column to the real causes of dehydration, the dangers associated with it and how you can prevent these dangers from happening in the first place.
Story Highlights
- The Signs of Dehydration
- Dangers When Travelling
- Is Dehydration the Same as a Hangover?
- How Much Water Should I Drink?
- A Final Tip
The Signs of Dehydration
It’s well known that the human body is over 50% water and this vast quantity must be constantly replenished. Early signs that the body is lacking hydration include not only thirst but headaches, blurred vision, fatigue, loss of concentration and decreased alertness. More extreme cases can result in delirium, fainting and sometime even loss of consciousness. The important thing however is to recognize the early symptoms and to act on them.
While it might be true you are unlikely to encounter extreme dehydration in a supermarket on a Saturday afternoon, it’s still worth bearing in mind that a 2% deficit in your water volume can result in reduced concentration or even reduced performance of up to 30%!
Dangers When Travelling
For those of you on the road - for whom each day brings a wealth of new experiences, it can be very easy for these symptoms to go unnoticed for a rather long time. The need to take on water at regular intervals and to increase your intake, during increased activity in warm or dry environments, can easily be forgotten so make sure you keep yourself topped up.
Is Dehydration the Same as a Hangover?
The symptoms I describe are indeed somewhat similar to the symptoms of a hangover. This is no coincidence because a hangover, simply put, is dehydration due to excessive alcohol consumption. Of course when you wake up with a hangover it’s already too late. Drinking enough water before you go to sleep will cushion the pain of the morning after.
The important point to remember in any situation however is that if you feel thirsty then the process has already begun. A desire to drink is not a warning but indeed a symptom of dehydration.
How Much Water Should I Drink?
Well the recommended figure is 2.7 litres of water per day for the average woman and 3.7 for the average man. Approximately 20% of this can be obtained through food such as soup, fruits and vegetables. Fruit juices and smoothies are all good and do indeed provide additional benefits such as high concentration of vitamins, but I urge you to stay clear of fizzy drinks as a prime source of hydration.
Of course the more active you become the more water you’ll need. During moderate exercise it’s recommended that you take in around 250ml of water every 20 minutes. This includes the 20 minutes before and after you exercise. In order to guarantee that the body is fully rehydrated after this work out - you must replenish 1 litre of fluid - per kilo of body weight lost, within the space of 2 hours.
This is because any deficit in body weight is purely due to perspiration. Fat loss is a much slower process! Indeed sweating is one of the body’s main cooling mechanisms and should the water supply be insufficient, then there is a risk of overheating. This by itself is the main cause of many of the aforementioned symptoms.
A Final Tip
I talk about exercise given that my specialism is indeed personal fitness, but the advice I give regarding hydration should also be applied in periods of increased activity and unusually hot or dry conditions. This again is particularly relevant for those of you travelling to exotic locations. Ample water intake will not only enable you to take on greater challenges but will also enable you to appreciate your accomplishments - so much more.
- David Haw
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