Did you know that by the time you are thirsty you are probably already dehydrated? As Joe Cannon points out in his article “Preventing Hydration,” if your body is short just 2% of its required fluid level, it negatively impacts your body and your mind.  In addition to thirst, even “mild” hydration can cause dizziness, confusion, irritability, constipation, drowsiness, and fever.   Other signs of mild to moderate dehydration include headaches, stiff joints, nausea, cramping, dry mouth, muscle weakness, and sunken eyes. 

For athletes and people with physical occupations, dehydration also reduces the ability to perform properly, thereby increasing the risk of injury.  Joe Cannon’s research indicates that athletes and those with jobs that involve physical exertion; dehydration reduces athletic performance by 30%.  This is because water helps your body to exercise efficiently.  It lubricates your entire body and is a vital part of all of the chemical reactions that enable us to survive.     

Average adults should drink approximately half your body weight in ounces of fluid.  For example, if you weigh 150 pounds, you should drink 75 ounces of fluids.  Of course, this figure should be adjusted if you are exercising intensely, training in the heat, etc. 

Other tips for active adults:

1. Drink a glass of water before you exercise, several small amounts periodically during your workout, and a glass after your workout.
2. Drink enough fluids to replace approximately 150% of the weight lost during exercise.
3. If your workout facility doesn’t provide cups next to a water cooler, be sure to take your water bottle with you.
4. Hydration is not provided by water alone. Recent studies have debunked the myth that coffee is not a good source for hydration and indicate that coffee, in the amount that you normally consume, hydrates as well as water over a 24-hour period.  Also, remember that a healthy diet provides hydration as well.  For example, broccoli is 80% water!

Bearing all this in mind, it is possible to get too much of a good think.  Overhydrating can be just as dangerous as being extremely dehydrated.  The clinical term for over hydration is hyponatremia.  It is a condition in which the level of sodium in your blood dips to dangerously low levels.  When this occurs, your body’s water levels rise and your cells begin to swell.  This swelling occurs throughout the body, including vital organs such as the heart and brain.  Some of the symptoms of hyponatremia include headache, nausea, confusion, fatigue, loss of appetite, muscle weakness, spasms or cramps, seizures, vomiting, lack of consciousness and coma.  If you suspect a case of hyponatremia, get the victim to the emergency room as soon as possible.

To avoid this dangerous condition, follow the following advice:

1. Drink small amounts of fluid at regular intervals. You should never feel “full” of water.
2. Eat a small banana before you work out to provide your body with potassium.
3. When exerting yourself in hot conditions or for extended periods of time, drink a sports drink with sodium and potassium.
4. Eat a salted snack during and after long periods of exertion.