If you’re a runner or gym bunny it’s probably already on your radar that you need to keep your fluid levels topped up before, during and after exercise, but even the most sedentary of office workers need to take care to keep hydrated, too.
Dehydration is a growing problem
Surprisingly, despite our cool and wet climate, dehydration is a growing problem in the UK; a survey by the National Hydration Council revealed dehydration was the cause of tiredness and fatigue in one in 10 GP consultations for the complaint. And hospital admissions for dehydration rose by 57 per cent between 2003 and 2013/14.
Dehydration and exercise
Research has found it’s not uncommon for athletes to lose six to 10 per cent of their body weight due to water loss during strenuous events. But even being as little as two per cent dehydrated can affect performance. Visit the Amplify Shop for a great range of hydration products you can take on board whilst training.
Athletes are especially vulnerable to dehydration at the beginning of a new season when they are not acclimatised to changing weather conditions or sudden increases in activity levels.
How much do you need to drink?
Drinking enough fluids is something most of us don’t think about enough especially when we’re busy. We rely on our thirst sensation to prompt us to top-up but experts warn this is unreliable because by the time we feel thirsty we’re already dehydrated.
Official guidelines from the European Food Safety Authority (EFSA) recommends an intake of 2.5 litres of water (fluid) for men and 2.0 litres of fluid for women per day, via food and drink. EFSA says of this 2.5 or 2 litres a day, 70 to 80 per cent should come from drinks, and the rest from food.
Obviously, there are lots of variables – if you exercise, you’re advised to drink extra fluids, for example, a large glass of water (200ml) for every 45 minutes of exercise as a rough guide. You may need to drink more if you’re working out in hot weather though and the extra intake you may need will depend on your body size and how intensely you exercise.
If you’re pregnant you need to drink an extra 0.3 litres of water a day and 0.7 litres more a day is you are breastfeeding – on top of the normal 2 litres a day recommended.
Does it matter what you drink?
The short answer is not really… Water is the healthiest option as it is calorie and fat-free, but tea and coffee are okay as well but bear in mind they can have a mild diuretic effect and make you pass more urine if you drink a lot of them. Alcohol has a dehydrating effect too, so it you are on a boozy night out, try to drink water between refills.
How do you know you are dehydrated?
Water makes up for 75 per cent of our body weight and performs several vital functions in the body including carrying nutrients and waste products, controlling body temperature, lubricating moving parts and acting as a shock absorber for joints. It also makes up 73 per cent of the brain.
This is why the symptoms of being dehydrated are quite literally felt throughout the body and include headaches, concentration problems, tiredness , dry eyes, constipation, greater susceptibility to urinary tract infections such as cystitis and kidney stones, as well as migraines.
More severe symptoms include a rapid heartbeat, low blood pressure, not passing urine for eight hours, feeling tired or confused, a weak pulse , sunken eyes, semi-consciousness, dry skin which sags slowly back into position when pinched, cold hands and feet and seizures. These symptoms need urgent medical attention, usually rehydration on an IV drip in hospital.