Consuming an appropriate amount of water will aid your heart in
pumping blood and deliver essential nutrients to your cells more
efficiently. It also helps to transport oxygen in your blood.
Boosting your muscles and preventing cramps is also a helpful trait
of water. This can be a fairly significant property if you find yourself
always feeling tired while working out. You should be chugging back a
couple cups of H2O around two hours before you
exercise. Water will reduce fatigue during exercise and and activities
in addition to helping you keep more alert and awake. If you tend to
work often and for long hours this can be one of the single best things
you can do to keep in check.
Water vs. Other Liquids
Some companies try to sell the idea that their drink product can be
better than water. This is not the case! There’s a major difference
between drinking water and drinking something that contains water. Some positive effects of water on it’s own are masked because of added ingredients.
Caffeinated beverages like coffee, tea and pop are frequently chosen
before water. Although it may taste better, the water contained in these
beverages does not help the body as effectively as just drinking water
on it’s own could. These processed liquids stimulate the adrenal glands
in the body and act as diuretics. High amounts of phosphorus are found
in soft drinks which could result with calcium depletion in your bones.
Even a lot of fruit juices that we associate with being healthy can
have harmful effects on the body. Pop and fruit juices can stimulate the
pancreas due to their high sugar content. Blood glucose is converted by
your body to energy through a hormone called insulin. Eating too much
sugar in one sitting isn’t too big of an issue as your pancreas can
handle the extra insulin. However, if you frequently eat too much sugar,
your pancreas may “age” faster than the rest of your body. Ultimately,
this can result in pancreatic failure or diabetes. An average can of pop
contains over 9 teaspoons of sugar, not to mention a decent load of
calories. These particular beverages can therefore cause some undesired
Some people like to consume sports drinks especially after an intense
workout. Now this can be useful however they contain syrup and among
several other ingredients that aren’t beneficial to your body in the
There are a fair amount of people who don’t like drinking water
because of the lack of flavour. Although it’s highly recommended to
drink this precious liquid on it’s own, here are a few healthy ways to
improve the taste of water if you really must:
- Add some fresh lemon, orange slices, lime or mint to your water
- Put a handful of frozen berries into your water bottle. As the day
passes on the frozen berries will help keep the water chilly and infuse
the fruit flavour.
- Make natural herbal iced teas without adding sugar to use in place of plain water.
- Fruits on their own can be up to 90% water content so one of these suckers can boost your fluid intake on it’s own
Signs & Symptoms of Dehydration in Teens & Adults
- Dry mouth
- Dry lips
- Low blood pressure
- Dry eyes
- Muscle cramps
- Lack of sweat
- Dark urine (orange/yellow coloured and an especially strong odor)
- Inability to urinate
Signs & Symptoms of Dehydration in Children & Infants
- Crying without tears
- Over three hours without a wet diaper
- Dry mouth and tongue
- General fatigue
- High fever
- Sunken eyes cheeks or abdomen
- Pitting edema
How much water is needed per day?
You have probably heard that you should be drinking eight 8 ounce
glasses of water per day. This isn’t necessarily accurate but is at
least an easy thing to remember and to have as a base amount. The
Institute of Medicine determined that an adequate intake (AI) for men is
roughly 3 liters (about 13 cups) of fluids per day. The AI for women is
2.2 liters (about 9 cups) of fluids per day.
Every day you lose water from breathing, perspiring, urinating and
bowel movements. For your body to function properly it’s important to
replenish this water supply. If you spend time in hot or dry weather,
exercise or consume a significant amount of caffeinated drinks you may
need more water!
Can you drink too much water?
Realistically you can take in too much of any liquid or solid than your body can physically handle. It’s pretty rare but there’s a condition called water
intoxication. Drinking too much water will dilute the electrolytes in
your body which can affect your heart. There’s even been athletes
getting heart attacks because they consumed too much water, but it’s
extremely uncommon. Don’t worry, your body won’t get over hydrated
drinking 15 cups of water a day. You’d have to be drinking a ridiculous
amount of water to reach that level of extreme.