University Athletics Office: November 2018 Wellness Corner Hydration

Wellness Corner: Hydration
(November 2018)

Importance and functions of water in the body

Most people who exercise, know the benefit of proper and adequate hydration, especially during strenuous training, however, hydration is also important even for those who do not exercise or perform “physical” activities.

Water is important, not only to sustain life but also to function well. Water, as everyone knows, makes up a large portion of the human body (approximately about 60%), and a major component of body fluids, like blood, synovial fluid (fluids in the joints), saliva and urine, which performs vital functions in the body.

Water serves many functions. It serves as a building material; as a solvent, a reaction medium, a reactant, and a reaction product; as a carrier; as heat regulator; and a lubricant and shock absorber, among others. Nearly all biochemical reactions that occur in body cells depends on the balance of water and electrolyte (the different chemicals and minerals in the body: sodium, chloride, potassium, phosphorous, calcium and magnesium).

The body’s vital organs are composed of water. The brain contains 75% water; the blood about 83% water; the skin about 72% water; the liver, about 68%; kidney 83%, the heart and lungs 79% water each; the muscle 76% water; and the skeleton (or bone) about 22%; and intestine 75% water. These show that if the body does not get enough water, the vital organs do not function at 100%. It is therefore important that we keep the water level of the body throughout the day, otherwise, it will have an impact on how the organs functions and ultimately to our health.

Considering that the body and our major organs contain or are composed of water, it is important that the balance of water and electrolyte is maintain to ensure optimum physical and mental performance. Few people practice drinking at least six to 8 glasses of water at the start of the day. Although many people know that water is vital for the maintenance of body temperature, very few understand why they need to drink at least six to 8 glasses of water a day, when they do not lose that much water on a regular day.

It is important to remember that even a slight decrease in the level of water (fluids) in the body can trigger a physiological response to keep fluids, by reducing urine or stimulating thirst. The body maintains the level of fluid in control, however, if water loss is not sufficiently replaced, dehydration occurs. Contrary to our common understanding, the body lose water not only through urination and sweating, but even through breathing. That is why people loses water even when they are sleeping. So it is important that water is regularly consumed to rehydrate.

What are signs or symptoms of dehydration?

Thirst is a triggering mechanism to signal that the body is already losing water. If one feels thirsty, chances are, they are already dehydrated. Another indicator of dehydration is the color of the urine. A dark-coloured urine is a sign of dehydration. Drinking enough fluids is one of the most important way to prevent heat illness. People should hydrate before working, to keep the body hydrated throughout the day. When people drink because they feel thirsty, it is likely that they are already dehydrated. Drinking of water should be done before one feels thirsty. Hydrating after work is very important, especially for those who are working in the heat on a regular basis. Not drinking enough water (fluids) can lead to a number of medical conditions, like kidney stones.

Drinking energy drink or alcohol to quench thirst should be avoided, as some energy drink contain caffeine which can affect the heart, or sugar that can cause increase in calories. Alcohol, on the other hand, although considered a fluid, can actually cause dehydration.

Effects of inadequate or insufficient water (fluid)

Inadequate water during strenuous exercise can result in dehydration and impaired athletic performance. Water (fluid) loss causes the heart rate to be elevated and core body temperature to be raised. The loss of water (fluid) decreases muscle strength and endurance. Insufficient hydration can cause constipation; dark yellow or brown urine; dry, sticky mouth; few or no tears when crying; headaches; increased thirst; muscle tiredness and sleepiness, which can all contribute to chronic kidney diseases.

How to increase water (fluid) intake and how much water should one consume?

Since the human body cannot produce water, it is important that special attention is given to what and how much water, people drink throughout the day. There are many ways to increase water intake to ensure that one is hydrated throughout the day: consuming at least a glass of water or juice upon rising in the morning; drinking constantly throughout the day, rather than several gulps at once; consuming fiber-rich food; and drinking before getting thirsty. Just like exercise, water requirement varies from person to person. Men need more water than female, and people who engage in strenuous exercises, need to drink more water than average individuals.

Although proper and adequate hydration is advised, it is important to remember that drinking too much water (hyponatremia) can also cause health problems, like: nausea and vomiting; headaches; confusion; loss of energy and fatigue; restlessness and irritability; muscle weaknesses, spasm and cramps; seizures, and even coma.

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