The Health Risk You Could Be Ignoring

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Do you drink only when you’re thirsty? Are sugar-laden carbonated sodas your favorite drinks? If you’ve answered yes to either of these questions, then you are inadvertently dehydrating your body. Keeping your body well hydrated is not difficult, but can require constant remainders, particularly if you rarely feel hot or thirsty (when you’re at the office, for example). However, losing fluid that’s not replenished can result in poor concentration, light-headedness, lethargy, dizziness and nausea. In fact, constant dehydration can result in the accumulation of urea in your body, which can then lead to kidney failure.

Are you drinking enough?

The amount of fluid you need and lose varies with the individual, says Dr. Shu Xiaocai, Ph.D., principal scientist at the Gatorade Sports Science Institute in Barrington, Illinois. Athletes undergo tests such as the Sweat Analysis and Hydration Assessment to get an insight into how their bodies function during intense exercise. While not everyone has access to these tests, a simple weight check before and after a workout will suffice to give you an idea of how much fluid you’ve lost through sewating. “When you train in future, be sure to drink the amount of fluid you’ve lost, or at least 80% of it,” says Dr. Shi.

As a guideline, you should be drinking:

>500-600ml 2 hours before your workout

>150 – 200 ml every 15-20 minutters during your workout

>600-700ml immediately after your workout

Being inactive is no reason to be complacent about your fluid intake.

Don’t Run On Empty

1. Drink a glass of water once you wake up in the morning. Also, make sure you’re well hydrated before going to bed at night.
2. Drink regularly by taking sips of water throughout the day – don’t wait until you feel thirsty to drink.
3. Minimize your caffeine intake – caffeine is a diuretic, which can make uyou urinate more.
4. When you play sports or exercise intensively, opt for sports drinks as these help you rehydrate better, and faster.
5. Going to the bathroom often is a sign that you are well hydrated. The more yellow your urine is, the more dehydrated you are.