Water, water everywhere

 

 

Water, water everywhere, so let’s all have a drink” sings

 

Homer Simpson right before he downs a mouthful straight from the sea.

 

If only it were that simple. So how do we stay hydrated? And why is it so important?

 

Dehydration can increase core body temperature, reduce energy levels, hamper cognition and mood and affect physical performance. Our body needs water to function properly. Water regulates our body temperature and lubricates our joints. It also transports nutrients around the body and flushes out toxins and wastes.

 

Some of the symptoms of dehydration include dizziness/lightheadedness, nausea or vomiting, muscle cramps, dry mouth, lack of sweating, muscle cramps and a hard, fast heartbeat.

 

 

Tips to stay hydrated:

  • Carry a water bottle with you - this will serve as a reminder and also enable you to keep track of how much you have consumed

  • Aim to drink 6 to 8 glasses a day - this could mean 1 to 2 glasses per meal or the equivalent of 1 to 1.5 litres

  • Eat water rich food - this will aid you in your hydration goal. Foods such as cucumbers, tomatoes and watermelon are all good examples

  • When exercising, consume adequate extra water - depending on the activity, we will require more fluids to account for sweating and performance

  • Be wary of sub-par fluids - sugary, alcoholic and caffeinated drinks should be consumed in moderation.

  •  

Finally, our urine is a good indicator for our hydration level. Pale yellow is normal while darker yellow indicates more dehydrated.

 

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