Do you make this common mistake? Waiting until you’re thirsty before taking a drink of water. Thirst isn’t an early signal of water needs; it’s a warning sign that you’re already significantly dehydrated and need to drink - fast!
By the time you feel thirsty you have already lost over 1 percent of your total body water! Some subtle signs of dehydration include dry lips, dark coloured urine, muscle or joint soreness, headaches, crankiness, fatigue and constipation. More serious complications caused by extreme dehydration include seizures, permanent brain damage, or even death.
In addition to water, milk, juice and soup count toward your daily fluid intake because of their high water content. But don’t include alcohol, coffee, tea, and numerous soft drinks containing caffeine. They will have a diuretic effect! Caffeine prevents water reaching the tissues that need it, and since your body is not that far short of being two-thirds water, it is very important to avoid dehydration. If you are out in hot, humid weather or exercising vigorously, you need to replace 150% of the amount of water you’ve lost to keep healthily hydrated. If you lose 1 pound (16 ounces) of sweat during an exercise session, you will need 24 ounces of fluid to competently rehydrate your system
The message is crystal clear. Regularly drink water every day!
Nutrition Actions to Increase Water Intake
- Take water breaks instead of coffee breaks.
- Choose water instead of soft drinks, tea or coffee.
- Drink water before meals and snacks.
- Drink water before, during and after any physical activity.
- Keep a bottle of water nearby to sip from throughout the day.
- Alternate sparkling or plain bottled water with alcoholic drinks at parties or social gatherings.
