Tuesday Tip: Are you Dehydrated? 💧
Obviously the hot topic this week is the heat wave so it seemed wise to discuss hydration this week. Our body contains 5 litres of water and we can lose 2 in a single workout. Dehydration is a risk, and once you’re thirsty you’ve probably already been dehydrated for a while. So what should you watch for?
#1 Dry skin
Skin is 80% water so if you’re not drinking enough your skin will show it; dull, peeling, dry skin can mean you’re dehydrated.
#2 Fewer loo trips
Kidneys use water to remove waste from blood. When dehydrated they don’t function as well and you’ll need fewer loo trips. So if you’re pee-ing less than normal, drink more!
#3 Dark pee
Generally the darker your urine the more dehydrated you are (some foods also colour your pee). You want straw coloured pee!
Muscles are 75% water. If you’re dehydrated the body will divert water and blood from muscles to essential organs so you’ll get cramps.
#5 Blood pressure changes
As you dehydrate your blood becomes thicker as the water-containing plasma becomes more concentrated. With less blood volume to pump blood pressure can drop making you dizzy or light headed.
The brain is sensitive to the chemical changes lack of water causes, resulting in a headache, often in the back of the head and may get worse when you bend over. A sports drink or rehydration sachet will help.
Dehydration causes the intestinal cells to extract more water from food waste in the intestines, causing the waste to become hard, leading to constipation.
#8 Joint pain
Dehydration causes cartilage in joints to rub; weakening and wearing over time. Lack of water delays repair to these damaged joints, causing pain.
#9 Bad breath
If you don’t have enough water then you won’t have enough saliva, so you’ll get a dry mouth and bad breath.
The brain is 85% water. Water deficiency can result in a reduction of the brain’s energy supply, which leads to fatigue, lethargy, and even depression.
Never drink the 2-3 litre daily water quota in one sitting, instead drink regularly, and eat hydrating foods e.g. melon, cucumber, grapes, celery etc.