Are you drinking enough water each day? Water is one of the simplest ways to support your overall health. The average person should be drinking about 64 ounces (eight 8-ounce glasses) of water per day. However, your individual needs may vary depending on your activity level and medical background.
Water plays an essential role in keeping your body functioning properly, such as it helps regulate body temperature, supports digestion and allows your organs to perform their daily functions. Hydration is especially important before, during and after exercise. Have you ever experienced a hamstring cramp, a sudden muscle spasm or a side stitch during a workout?
Dehydration and electrolyte imbalances can contribute to muscle cramps. Dehydration can happen at any point throughout the day, even when you’re not exercising or spending time outdoors.
Signs of Dehydration
• Headaches
• Lightheadedness or dizziness
• Low energy
• Dry or cracked lips
• Cottonmouth
• Dark urine
• Reduced urination
Older adults, children or people taking certain medications, can be more vulnerable to dehydration due to differences in their body’s ability to regulate fluid balance. Older adults may have a reduced sense of thirst, decreased kidney function or difficulty accessing fluids independently. Children are at greater risk because their bodies contain a higher proportion of water, and they can lose fluids more quickly. Certain medications, such as diuretics and some laxatives, can increase fluid loss and contribute to dehydration.
With these factors listed, it’s important to be more mindful of how much water you are drinking. I understand that drinking water isn’t everyone’s favorite thing to do, and for some, staying hydrated can feel like just one more task to fit into an already busy day. However, understanding the important role hydration plays in our overall health and well-being may encourage you to make it a more consistent part of your daily routine.
Even small steps toward drinking enough fluids can make a meaningful difference in how you feel and function each day.
Simple Ways to Stay Hydrated
• Eat water rich foods
• Don’t wait till you are thirsty
• Carry a water bottle with you
• Keep a glass of water on the kitchen counter
• Drink water around your workouts
• Make hydration part of your daily routine
So, what happens when you are dehydrated? The fastest way to rehydrate when you have mild to moderate dehydration is consuming water along with the right electrolytes, especially sodium, instead of water alone. Drinking fluids containing electrolytes, specifically, sodium, chloride, potassium and magnesium are crucial to get your hydration levels back safely.
Taking care of your body doesn’t always require major lifestyle changes but, one simple thing like staying hydrated helps support your body’s essential functions, promotes normal physical performance, and helps you cope with the demands of daily life. Your body works hard for you every day. Give it the fluids it needs to keep going.
Ashley LaMorte is a nationally certified fitness instructor and has been in the fitness industry for many years. Over the years, she has gotten the opportunity to instruct group X boot camps at gyms and train private clients from all walks of life, all over the Bay Area. She now has her own mobile fitness business LaMorte Lift. Learn more at LaMorteLift.com.
