16 Sep 2017 Hydration and your health

by Karl Lenser

Staying adequately hydrated is important for everyone. We typically think of athletes and recreational exercisers when considering proper fluid intake, but the importance of adequate hydration extends to everyone. Being in a state of dehydration can negatively impact individuals in a variety of ways, with some being far more dangerous than others.

Why is it so important to stay in a properly hydrated state? Water is our most important nutrient that we can ingest. It comprises almost 60 percent of our body weight and our blood plasma is more than 90 percent water. Having a low level of fluids within our system can lead to some fairly harmless conditions such as feeling a bit lethargic or having a loss of appetite. More serious complications include muscle cramps, stumbling, delirium or passing out/losing consciousness. 

Maintaining a proper and healthy state of hydration is important throughout the year, but it becomes very important during the hot and humid months of summer and early fall. Performing physical activity when the temperature and humidity are elevated puts a huge stress on your internal cooling system. A good analogy to this is your automobile’s cooling system. During the summer months, the coolant levels must be kept at proper levels or the engine may overheat which could cause a breakdown. The same thing happens when we fail to ingest enough water or sports drink when we exercise.

How do can you tell if you are hydrated? There are two simple ways that will help you out.

The first method is to weigh yourself every day prior to your workout or before heading outside for work or recreational activities and then weighing yourself when you finish your activity.

If you have adequately rehydrated yourself throughout the day, your weight in the evening should equal your morning weight. For every pound you lose (from perspiration/water loss), you need 16 ounces of fluid to keep your fluid levels in balance.

Another simple way to check your hydration level is to check your urine color. A clear, lighter color means you are adequately hydrated. A dark yellow color means it’s time to take in some fluids. 

Tips to increase fluid intake

• Carry a water bottle wherever you go. Keep one at your desk and make a goal to consume a certain amount per day.
• For every cup of coffee or caffeinated soda, drink a cup of water.
• Try decaffeinated sodas and teas.
• Watermelon is loaded in water and a ton of nutrients.
• Look for drinking fountains and use them.
• Water does get boring at times so add a lemon wedge to provide some flavor.
• Consider purchasing flavored waters from grocery stores.
• If you are counting calories and enjoy sports drinks, try a 50/50 dilution between water and sports drinks.  

A Conway resident, Karl Lenser is the employee wellness coordinator at the University of Arkansas at Little Rock. He has bachelor’s and master’s degrees from the University of Wisconsin-LaCrosse. An accomplished runner, he can be reached at [email protected].