IT’S ESSENTIAL FOR OUR SURVIVAL
This post will address a very simple health issue – drinking water. Hydration may be far more important than many of us recognize. I am convinced that habits control our behavior – also that habits may take a few weeks or months to become automatic. My previous article on this subject, 7 SIMPLE FITNESS HABITS FOR ANYONE, touched upon this subject a couple of years ago.
One of my personal habits is to drink the number of ounces of water daily to equal one half of my pounds of bodyweight. This would be around 90 ounces per day for me. Extra water that I consume from foods, especially fruits, is not considered, but will add to my hydration.
My plan for today is to speak of the general benefits of water and then to move to the value of hydration especially for athletes. I will close with links to relevant items from Amazon and a few summer time specials being offered by Dick’s Sporting Goods.
WHY IS WATER ESSENTIAL TO OUR WELL BEING ?
First of all, water comprises from 50-70% of our bodyweight. Our blood is 90% water. Every cell, tissue and organ in our bodies needs water to function properly. Google tells me the following about the ways water helps us:
- Temperature regulation. Water cools our bodies by perspiration and normalizes our body temperature.
- Waste removal. Water removes toxins from our bodies and removes waste through urination, bowel movements and perspiration.
- Joint health. Our joints are lubricated and protected by water. Bone-on-bone knee comfort is a big issue with me and water helps to cushion my movements.
- Transport of nutrients. Water provides the movement of nutrients to our cells.
- Digestion. Water makes our digestion smoother and prevents constipation.
- Skin health, Water supports healthier and more youthful appearing skin. Water helps to prevent wrinkling of our skin.
- Weight loss. Water fills us up and helps us to avoid overeating. I recommend slowly drinking a full glass of water before each meal and upon waking up in the morning.
- Headache. Mild fluid loss may cause the brain to contract away from the skull which may lead to migraines. Staying hydrated may help to eliminate this pain. (I did not know this and am always happy to learn through research).
Water forms saliva and mucus. We can thereby keep our mouth, nose and eyes moist. When we drink water instead of sweetened beverages, we can better avoid tooth decay.
My transition from diet colas to water was a significant event in my life, a milestone.
HYDRATION FOR ATHLETES
We generally know that inadequate hydration while competing in a sport may lead to decreased performance, poor focusing, unexpected tiring and possible cramps and dizziness.
I experienced severe cramping while playing a three set tennis match in 100 degree weather in my 50s. I hydrated throughout the match, which went on for over two hours. But my hydration was not sufficient.
Hydration must be done before, during and after exercising. Exact amounts of water may vary with:
- Gender
- Exercise environment
- Type of exercise
- Intensity of exercise
A good guideline is to drink:
- 17-20 ounces of water at least 2 hours prior to exercise
- 7-10 ounces of water every 10-20 minutes during the exercise
- 16-24 ounces of water for each pound lost by sweating after the exercise
In my case, cited above, I didn’t even have enough water with me to meet the objective and I did no hydration before the match began. It was a painful learning experience. I was dehydrated.
Signs of dehydration are:
- Thirst
- Chills
- Clammy skin
- Elevated hear rate
- Nausea
- Headache
- Dizziness
- Shortness of breath
- Dry mouth
Dehydration can quickly lead to health problems. Our hearts are under strain since they must work harder to pump blood throughout our bodies.
Also, our kidneys are working harder to filter out excess fluid and to help us to avoid bloating.
It’s a good idea to keep a bottle of water on hand wherever we go on hot days. I remember going into a grocery store with a bottle of Aqua Fina in a temperature over 90 degrees. As I checked out, I was asked about paying for the bottle of water (which was part of a purchase in a prior week). I was not happy, but the check out lady was only doing her job and the manager intervened on my behalf.
AMAZON
I am an Amazon affiliate and like to show their links within my articles. There are several electrolyte or hydration accelerating items that may be of interest.
As an associate, I may earn from activity on the links. This is affiliate marketing. For more information on this, see my upper menu – BECOME AN AFFILIATE MARKETER.
Each link will show full details, pictures, prices and suggestions for similar other choices.
Electrolyte drink tablets – 4 flavors
Hydration accelerator – variety pack
Electrolyte chewable hydration tablets
Insulated hydration backpack – keep drinks cool for up to 5 hours when hiking, camping, cycling
DICK’S SPORTING GOODS
This large sporting goods dealer has always been my favorite source for sports equipment, fitness items and even sportswear. Now, I use their Online links for purchases and am able to be more aware of their seasonal discounts. I am also an associate of DSG.
Here are some of their special promotions – hot weather sports and back to school items.
- Up to 40% off swimwear
- Nishiki mountain bikes – less than $350
- Up to $170 off complete golf sets – Top Flite, Cobra and others
- School essentials – backpacks, lunch boxes
- Up to 50%off select Adidas, Under Armour and Patagonia
- $119.98 select Brooks Ghost Max running shoes
- Up to 50% off North Face tents, sleeping bags and backpacks
- Up to 70% off on clearance items, while they last
See my link at the side of my website. Click on the red link and then:
- You will see the question “What are you looking for?”
- Proceed from there
FINAL THOUGHTS
Understanding the benefits of water has been a crucial part of my physical health. I remember all too well the past times when I would drink lots of soft drinks and then switch to sugar free carbonated drinks (thinking these would be okay).
These days, even when I eat out, I order water. At home, I keep a supply of Aqua Fina on hand at all times and don’t drink tap water.
I am open to any comments on hydration from others – how it’s working, what suggestions you have and how water has affected your health.
Be well!
