Water you waiting for?
Starting water service to your home or business is as easy as filling out this form. Once submitted, we'll give you a call back to get you set up.
Our bodies are around 60% water, give or take.
It is commonly recommended to drink eight 8-ounce glasses of water per day (the 8x8 rule).
Although there is little science behind this specific rule, staying hydrated is important.
Here are 7 evidence-based health benefits of drinking plenty of water.
1. Water Helps to Maximize Physical Performance
If we do not stay hydrated, physical performance can suffer.
This is particularly important during intense exercise or high heat.
Dehydration can have a noticeable effect if you lose as little as 2% of your body's water content. However, it is not uncommon for athletes to lose up to 6-10% of their water weight via sweat.
This can lead to altered body temperature control, reduced motivation, increased fatigue and make exercise feel much more difficult, both physically and mentally.
Optimal hydration has been shown to prevent this from happening, and may even reduce the oxidative stress that occurs during high intensity exercise. This is not surprising when you consider that muscle is about 80% water.
So, if you exercise intensely and tend to sweat, then staying hydrated can help you perform at your absolute best.
BOTTOM LINE:
Losing as little as 2% of your body's water content can significantly impair physical performance.
2. Hydration Has a Major Effect on Energy Levels and Brain Function
Your brain is strongly influenced by hydration status.
Studies show that even mild dehydration (1-3% of body weight) can impair many aspects of brain function.
In a study of young women, fluid loss of 1.36% after exercise impaired both mood and concentration, and increased the frequency of headaches.
Another similar study, this time in young men, showed that fluid loss of 1.59% was detrimental to working memory and increased feelings of anxiety and fatigue.
A 1-3% fluid loss equals about 1.5-4.5 lbs. (0.5-2 kg) of body weight loss for a 150 lbs. (68 kg) person. This can easily occur through normal daily activities, let alone during exercise or high heat.
Many other studies, ranging from children to the elderly, have shown that mild dehydration can impair mood, memory and brain performance.
BOTTOM LINE:
Mild dehydration (fluid loss of 1-3%) can impair energy levels and mood, and lead to major reductions in memory and brain performance.
3. Drinking Water May Help to Prevent and Treat Headaches
Dehydration can trigger headaches and migraines in some individuals.
Several studies have shown that water can relieve headaches in those who are dehydrated.
However, this appears to depend on the type of headache.
One study of 18 people found that water had no effect on the frequency of headaches, but did reduce the intensity and duration somewhat.
BOTTOM LINE:
Drinking water can sometimes help relieve headache symptoms, especially in people who are dehydrated.
4. Drinking More Water May Help Relieve Constipation
Constipation is a common problem, characterized by infrequent bowel movements and difficulty passing stool.
Increasing fluid intake is often recommended as a part of the treatment protocol, and there is some evidence to back this up.
Low water consumption appears to be a risk factor for constipation in both young and elderly individuals.
Carbonated water shows particularly promising results for constipation relief, although the reason is not entirely understood.
BOTTOM LINE:
Drinking plenty of water can help prevent and relieve constipation, especially in people who generally do not drink enough water.
5. Drinking Water May Help Treat Kidney Stones
Urinary stones are painful clumps of mineral crystal that form in the urinary system.
The most common form is kidney stones, which form in the kidneys. There is limited evidence that water intake can help prevent recurrence in people who have previously gotten kidney stones.
Higher fluid intake increases the volume of urine passing through the kidneys, which dilutes the concentration of minerals, so they are less likely to crystallize and form clumps.
Water may also help prevent the initial formation of stones, but studies are required to confirm this.
BOTTOM LINE:
Increased water intake appears to decrease the risk of kidney stone formation. More research is needed in this area.
6. Water Helps Prevent Hangovers
A hangover refers to the unpleasant symptoms experienced after drinking alcohol.
Alcohol is a diuretic, so it makes you lose more water than you take in. This can lead to dehydration.
Although dehydration is not the main cause of hangovers, it can cause symptoms like thirst, fatigue, headache and dry mouth.
A good way to reduce hangovers is to drink a glass of water between drinks, and to have at least one big glass of water before going to bed.
BOTTOM LINE:
Hangovers are partly caused by dehydration, and drinking water can help reduce some of the main symptoms of hangovers.
7. Drinking More Water Can Help With Weight Loss
Drinking plenty of water can help you lose weight.
This is due to the fact that water can increase satiety and boost your metabolic rate.
In two studies, drinking half a liter (17 ounces) of water was shown to increase metabolism by 24-30% for up to 1.5 hours.
This means that drinking 2 liters of water every day can increase your total energy expenditure by up to 96 calories per day.
The timing is important too, and drinking water half an hour before meals is the most effective. It can make you feel fuller, so that you eat fewer calories.
In one study, dieters who drank half a liter of water before meals lost 44% more weight, over a period of 12 weeks.
It is actually best to drink water cold, because then the body will use additional energy (calories) to heat the water to body temperature.
TO VIEW ALL SOURCE INFORMATION, PLEASE CLICK ON THE FOLLOWING LINK!
https://www.healthline.com/nutrition/7-health-benefits-of-water
Home / Physical Fitness / Environmental Extremes / Stay hydrated in the winter months
Stay hydrated in the winter months
Most people associate dehydration with hot weather, but you can get dehydrated in cold weather too. It isn’t always easy to get the fluids you need, especially when you’re on a mission. If you’re active outside for less than 2 hours, your risk for getting dehydrated is probably pretty low. But if you’re out in the cold for hours or even days, the combination of heavy clothing and high-intensity activity that makes you sweat could lead to dehydration.
Dehydration happens in cold weather for a number of reasons. Cold weather tends to move blood and other body fluids from your arms and legs to your core, increasing your urine output. Cold weather also decreases your body’s thirst sensation, which is normally an early sign of mild dehydration. Other signs of dehydration include headache, dry mouth, fatigue, muscle cramps, constipation, dry skin, and feeling dizzy or light-headed.
One way to see how hydrated you are is to check the color and amount of your urine. (Snow makes a good test spot.) Dark urine in smaller amounts than usual indicates dehydration. Ideally, your urine should be light yellow.
Are you hydrated? Take the urine color test: Hydrated shows color from Optimal as very pale yellow to Well Hydrated as medium yellow. Dehydrated shows dark yellow colors. You need to drink more water. Brown color: Seek medical aid. May indicate blood in urine or kidney disease. Some vitamins and supplements might cause a darkening of the urine unrelated to dehydration. Adapted from USAPHC by the Human Performance Research Center. hprc-online.org
Water and sports drinks are the best fluids to help you stay hydrated, even in cold weather. Energy drinks can have diuretic effects, dehydrating your body, so avoid using them as a substitute for water or sports drinks. Also avoid drinking alcohol in cold weather. It might make you feel warm initially, but it can reduce your body’s ability to retain heat.
When you exercise in the cold, don’t rely on thirst to tell you when you need to drink. Drink often and before you’re thirsty. You should take in 3–6 quarts of fluid per day (including what’s in your food) during cold-weather training and operations. Make sure to take in enough electrolytes (minerals in your blood such as sodium and potassium) if you’ll be out for more than 2 hours. Drinking too much plain water can cause hyponatremia (low sodium levels in your blood), which can result in severe brain damage or death.
Resources
Hawkins, M. N., Raven, P. B., Snell, P. G., Stray-Gundersen, J., & Levine, B. D. (2007). Maximal oxygen uptake as a parametric measure of cardiorespiratory capacity. Medicine & Science in Sports & Exercise, 39(1), 103–107. doi:10.1249/01.mss.0000241641.75101.64
Higgins, J. P., Tuttle, T. D., & Higgins, C. L. (2010). Energy beverages: Content and safety. Mayo Clinic Proceedings, 85(11), 1033–1041. doi:10.4065/mcp.2010.0381
Kavouras, S. A. (2002). Assessing hydration status. Current Opinion in Clinical Nutrition and Metabolic Care, 5(5), 519–524. doi:10.1097/00075197-200209000-00010
Kenefick, R. W., Hazzard, M. P., Mahood, N. V., & Castellani, J. W. (2004). Thirst sensations and AVP responses at rest and during exercise-cold exposure. Medicine & Science in Sports & Exercise, 36(9), 1528–1534. doi:10.1249/01.mss.0000139901.63911.75
Riesenhuber, A., Boehm, M., Posch, M., & Aufricht, C. (2006). Diuretic potential of energy drinks. Amino Acids, 31(1), 81–83. doi:10.1007/s00726-006-0363-5
Dehydration and hot weather
The human body contains a high proportion of water, so when the temperature rises and the body tries to cool itself by sweating, dehydration can occur, particularly in children.
What is dehydration?
Dehydration is the loss of water and salts from the body. We need water to maintain our blood volume and blood pressure and to ensure our body functions properly. Along with water, the body also needs electrolytes, which are salts normally found in blood, other fluids, and cells.
Why do we need water?
The human body consists of nearly 60 per cent water; brain tissue is said to consist of about 85 per cent water.
Although fluid loss occurs during hard physical work, even simple tasks like gardening, walking or riding a bike can result in a significant loss of fluid within a very short period. We can also lose a lot of fluid in hot or humid conditions.
Babies and small children feel the effects of heat sooner and more seriously than adults. Children in cars need special protection from heat as cars can heat up very quickly. A parked, locked car can reach dangerously high temperatures very quickly, even if the windows are open slightly. You should never leave a child in a parked car — your child can quickly become overheated and dehydrated, with potentially fatal consequences.
Stages of dehydration
The early stages of dehydration usually have no signs or symptoms, but can include dryness of the mouth and thirst. Other symptoms of early or mild dehydration may include:
As dehydration increases, signs may include:
If you are with someone, particularly a child or young person, who suddenly becomes dizzy, nauseated or weak during hot weather, get them indoors or in the shade. Replace lost fluids with water or an electrolyte solution and cool the person down with a tepid shower or sponge bath and by fanning air over their moist skin. Seek medical attention if the symptoms get worse or last for more than an hour.
If someone has dry, red skin, a fast pulse, looks confused or delirious, or feels very hot, that person is in extreme danger and you should seek medical attention immediately, as well as taking the steps outlined above.
During hot and humid weather, you are at higher risk of dehydration and heat-related illnesses, including cramps, heat exhaustion and heat stroke. In severe cases, dehydration and heat stroke can result in shock and even death.
How do I combat dehydration during hot weather?
Water should be given to counteract dehydration in hot or humid weather, regardless of your activity level. Drinking water helps lower your body temperature and replace the fluid you lose through sweating. It should be drunk before you get to the stage of feeling thirsty.
It’s best to remember that other drinks, such as soft drinks, coffee, or alcohol-containing beverages, are no substitute for water. Although they contain water, they also contain ingredients which are dehydrating.
Sports drinks contain carbohydrates and electrolytes and are useful if exercising in hot weather. Oral rehydration solutions such as Gastrolyte and Hydralyte are also suitable. They should be made up and given according to the manufacturer’s instructions. Children should be encouraged to drink water before, during and after exercising, especially if the weather is hot.
So-called ‘energy drinks’ contain caffeine or other stimulants, and are not an appropriate rehydration fluid. If in doubt, water is the preferred option in most cases.
Preventing dehydration during hot weather
It is recommended that during hot weather we should be drinking water even when not thirsty. You can tell if you are well hydrated if you do not feel thirsty and your urine is a dilute (clear) color.
Other things you can do to avoid dehydration during hot weather include:
Last Reviewed: 5 September 2018
myDr
https://www.mydr.com.au/travel-health/dehydration-and-hot-weather