The Importance of Staying Hydrated
You may have heard of the condition known as dehydration - the depletion of the body’s water levels. What you may not know is that dehydration can have a serious impact on the body, requiring more than a glass or two of water to bring it back to good health.
As soon as the weather turns hot, hospital emergency rooms fill up with adults and and children suffering from dehydration. In almost all cases, this unpleasant condition could have been prevented had the sufferer simply drunk enough water.
Close to three-quarters of the human body consists of water. For the average adult, this amounts to about 12 gallons. Each day, we lose close to three litres of this water through breathing and perspiration. Since we sweat more in summer (particularly when being physically active outdoors), it is easy to understand why we need to drink more when the weather turns hot.
Why the Body Needs Water
Inside the body, water serves a number of important functions. These include:
- healthy function of all body cells
- digestion and excretion
- circulation of the blood and lymph
- transportation and absorption of nutrients
- maintenance of body temperature
Without adequate water, the body simply shuts down, which is why people can last a lot longer without food than without water.
Hydration and Physical Activity
Ensuring you drink enough water during physical activity is vitally important. The most serious effect of dehydration is the inability to perspire adequately. The evaporation of sweat from the skin causes the body to lose heat, which is essential when you are exercising. Eighty percent of heat loss is achieved through the process of perspiration. The water we lose through sweating comes from blood plasma - the vehicle for red blood cells, which carry the oxygen required by the muscles to perform. If you become dehydrated, your total blood volume is reduced, and the ability of the blood to transport oxygen is compromised. Continuing physical activity without adequate intake of fluids, will cause your blood pressure to drop and you may feel dizzy, faint or nauseous.
During exercise, a person can easily lose between two and six percent of their total body weight through perspiration. While this may not sound much, as little as a one percent loss of fluids can impact performance. If you are physically active in hot weather, you can lose between two and three litres of water an hour.
Signs of Dehydration
Although thirst is a good indication that you are dehydrated, the actual sensation of thirst starts long after the process of dehydration begins. Other signs of dehydration include:
- nausea and weakness
- dizziness and confusion
- headache and/or leg cramps
- increased heart rate, palpitations
- reduced urinary output, bright yellow urine
- dry mouth and tongue
You should seek emergency medical attention if the dehydrated person exhibits the following symptoms:
- a fever over 39° C (103° F)
- difficulty breathing
- fainting or seizures
- chest or abdominal pains
- little or no urine in the past 12 hours
Preventing Dehydration
If you are planning on physical activity or exertion during warm or hot weather, you should always prehydrate your body by drinking one or two glasses of water or other non-caffeinated fluids. Gardening is a common activity that can lead to dehydration if adequate fluids are not consumed. Here are some more tips on preventing dehydration:
- Drink plenty of fluids throughout the day, especially when working or playing in the sun. (Avoid caffeinated beverages, which increase urine output.)
- Schedule outdoor activities for the cooler times of the day: early morning or late evening.
- Drink a cup or so of water every 15 minutes when exercising.
- Consider sports drinks or Pediatric Electrolyte® to help maintain electrolyte balance.
- Avoid alcoholic beverages (including beer), which are dehydrating.
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