Water: the liquid of life
Sometimes I’m just exhausted. Do you know what I’m talking about? That feeling like you can’t make it through the day? That afternoon energy slump? That sense that performing a simple task – making dinner, washing the dishes, running an errand is just so overwhelming?
I think we all feel like that sometimes. And there are many reasons why we might feel tired and fatigued. Sleep, diet, and stress can all impact on our energy levels.
What I’ve discovered, however, is that there is one thing we usually don’t connect with our energy levels – and that is our hydration.
How much water you drink can directly affect how much energy you have.
Water is the liquid of life, without it we would die. Up to 60% of the human body is water! Your blood is 85% water, your kidneys and muscles are 80% water, your brain and heart are around 75% water, and even your bones are watery – with 30% water.
In addition, your cells need adequate hydration to optimize the production of energy from food . If you don’t have adequate hydration in the cells, your ability to produce energy (such as ATP) is reduced and you feel fatigued.
Studies show that even mild dehydration can adversely affect your vigor, mood, and ability to concentrate.
Yet many people are dehydrated. They either don’t drink enough water or they don’t drink it frequently enough throughout the day.
Some people drink a lot but they drink the wrong drinks. For example, caffeinated drinks like coffee or soda can be dehydrating and can sabotage your water drinking efforts.
The biggest signs that you’re dehydrated include thirst, inability to sweat, dry skin, bad breath, dark urine, and urination less than six times a day. The problem is that these signs don’t manifest until you are around 1-2% dehydrated – and by that point you’re already feeling tired.
A general rule of thumb for water intake is to drink 33 milliliters per kilo of weight per day. That’s roughly 2 liters per day. Remember – if it is hot out – you need to increase your water intake.
The next important factor is the timing. It is important to space the drinking out throughout the day so that your body can absorb the water slowly. If you drink it all in one shot – you run the risk of having much of the water excreted in your urine and not be absorbed into your cells and tissues. In addition – time your water intake so that you finish your allotted amount by around 7 pm so that you won’t need to wake at night to go to the bathroom.
Tips for proper hydration:
- Start your day with a large glass of water to rehydrate. You breathe out a small amount of water every time you exhale when you’re sleeping. If you sweat at night, you’re also losing water.
- Set recurring water break reminders on your phone.
- If you’re not a big water drinker, here’s a suggestion that some find helpful. Fill up a big cup of water or a half liter bottle every morning. Then set an alarm on your phone to go off every two hours during the day. When it beeps or buzzes, or sings (whatever you have your alarm ringtone set to), that means it’s time to refill your water glass or bottle. Is that glass still full from the last time you filled it? Drink up!
Cheers!
