even very mild dehydration can affect your mood, energy level, cognitive function and memory…
1 – 1.5 pecrent dehydration is considered very mild dehydration
we begin to feel thirsty by 1 – 2 % dehydration
the body is 60 – 70% Water
the brain is 85% Water
the brain is our most sensitive organ, so it begins to feel the effects of dehydration first
both genders complained of headaches, feeling tired and having difficulty concentrating
both genders become cranky with even very mild dehydration
Gender differences – Women’s mood worsens; Men’s short term and working memory worsens
Researchers think that this ‘making you feel lousy’ symptom is our signal to get more water – This is not the thirst signal
The thirst signal kicks in later, by 2% once we become more dehydrated
We may be able to turn the thirst signal off, much like turning off our hunger feeling (so we must take care to be mindful of not becoming even mildly dehydrated)
One theory of why we begin to feel lousy is that this change in mood may encourage us to go look for water
How much water should we drink per day?
It is variable depending on individual activities
Generally – 8 cups (2 Litres) per day
Of course, the more active you are, the more water you will need
Men, average: 3 Litres, including all liquids per day
Women, average: 2.5 Litres, including all liquids per day
Experts suggest not to count the number of litres but rather:
Focus on going to the bathroom (urinating!) at least 4-6 times per day
Urine should be pale yellow colour NOT dark yellow
However, first urine of the morning will be darker in colour due to night-time/ sleep dehydration
Sipping 10 ounces of water first thing in the morning will help to rehydrate the body from the night
Drink some water with meals, because the water does help with digestion. But not too much. Everything in moderation. I tend to drink my 10 ounces of water at the end of my meal. Experiment for yourself and see what works for you. Try all the possible combinations and make your own assessment.
Dr. Peter Lin, also says that drinking hot water is a better choice at meals because the heat helps to cut the grease.
Coffee and tea are ok in small amounts, it counts as water, but when you get to six or seven cups you begin to lose more water than you are taking in, which is the same for alcohol – it causes dehydration.
The best approach is to sip water throughout the day. Gradually increase your water intake over a number of days rather than guzzling down 2 Litres if you’ve barely been drinking any. Go slowly, let your body adapt to the change. Analyze how you feel – some days you will need more water intake than other days.
This past Monday, July 11, 2011 – I donated 550 cc of blood (which is the same as 550 mL, which is equivalent to approximately: 2 1/4 Cups) at Canadian Blood Services. It was my fastest donation to date. It took a total of 4 Minutes and 20 seconds. Sounds like one of my workout Tabatas. Not that it’s a race and it shouldn’t be, but it was quite comical. I joke that these 4 Minutes are following me everywhere!
The first time I gave blood was in high school at age seventeen –and it didn’t end well. The nurse suggested I leave it for a few years before I try to make another donation. I realize now, that the cause was dehydration. At seventeen drinking enough water was not on my radar. After that experience I was determined to give blood regularly. The idea of giving blood was one of the reasons behind building up my muscle mass; I was falsely under the impression that greater muscle mass equated greater blood flow. Unfortunately, I never got back around to making a donation until March of this year.
I got a phone call from a friend telling me that her three-year-old daughter had just been diagnosed with Leukemia. (Our daughters are the same age). I asked if there was anything I could do?
“Please,” she asked, “if you are able, donate blood.”
I was all geared up to do my part, but I couldn’t -I wasn’t well enough. I had this chronic cough and just wasn’t well. This really bothered me for two reasons: 1) I couldn’t help my friends’ daughter and 2) Not being well enough to help out was a testament to my own health.
This was a bit of an eye opener for me, which made me question my health on a larger scale. If I was not even well enough to donate blood, what did that say about my health in general? I was now on a mission to change my course. It was a long road, but I finally made it.
Only to hear news of my hair stylist who was diagnosed with Leukemia this past November. The same message was sent out: Please, if you are able: donate blood.
So by March of this year I was finally well enough to make my first donation. After two years of building on my ferritin levels, they were finally high enough (one must have a ferritin level of 125 or higher to make a donation). So now that I was healthy, I had to pass the screening questionnaire, which isn’t easy. I have made a donation every 56 days since. My goal is to be a regular donor every 56 days, which is the most frequent one can.
Now here’s what I have learned along the way.
You must be very well hydrated to donate blood. But that doesn’t mean just guzzle a liter of water the day of your appointment. For me it means being very conscious about hydrating myself daily, on a regular basis. Being an Aerobic instructor from the nineties I had been convinced of the benefits of being well hydrated. In the nineties it was rare not to bee seen walking around with a litre of water and drinking from it non-stop (which was a little excessive). However, now as a mom always running around with endless errands and chores (like everyone else), it is easy to forget to drink enough water.
My first donation in March went smoothly enough, it took the entire fifteen minutes. (On average a donation takes between five and fifteen minutes). My second donation, in May, took about ten minutes or so just to fill the bag half way! My blood was moving at a very sluggish pace. And the nurse stopped the collection. I was disappointed. What happened? Did I do something wrong? Could I have been dehydrated – ME? I always made a point of eating generously leading up to my appointments but maybe I hadn’t focused enough on hydration?
So began my next experiment. More water every day for 56 days until my next blood donation appointment.
It worked. What a difference. My blood filled up the bag within four minutes and twenty seconds. This is not great either, however. There is a concern for our body when a large quantity of blood leaves the body at a rapid pace. As a result I was kept on observation. I felt fine though, drank my juice, filled up on water and more food and was cleared to leave. Now that I’ve got my hydration figured out I will monitor the speed of the blood collection and meditate if needed, to slow it down and maybe not squeeze the little hand ball (at such a feverish pace) which they give you to facilitate blood flow. What fun!
In all, I put aside an hour every 56 days to visit Canadian Blood Services. If you are healthy and can pass the screening, please consider making this a regular habit. It can make such a difference to those around you.
If you are unable to donate blood for one of the numerous reasons that prevent many from doing so, at least you can focus on your own health, which helps everyone:
Staying well hydrated. Find the balance and be careful not to over-hydrate.
Eating fresh, whole, unrefined and unprocessed foods.
Getting eight hours of sleep each night.
Maintaining your physical body with daily exercise.
Flossing and brushing your teeth consistently.
Update: My friends’ daughter is now a healthy seven year old and my hair stylist has made an unbelievably quick recovery and is back to work.
For further reading about the importance of maintaining balanced hydration the following is a great, short article by Brendan Brazier – World Class Ironman Tri-Athlete.
TRIATHLON TRAINING TIPS – PROPER HYDRATION
By Brendan Brazier – World Class Ironman Tri-Athlete
“Most athletes, whether professional or those of the weekend variety, understand that drinking sufficient water is an important element of health and performance, but few understand how to properly achieve true hydration.
Today’s the day, you’ve entered your very first race. To prepare, you got a good nights sleep, munched a power bar for breakfast, and now you’re slugging back a sports drink for hydration.
As the race begins, you feel great, your hitting your stride. But what happens next is unexpected: your cadence begins to slow while your heart rate quickens. Your movements are no longer fluid, but angular and mechanical. Breathing becomes labored, and the twitching in your calves spreads to the hamstrings and quadriceps. Dehydration has set in, and no amount of fluid at this point can save your race. The damage is done. What can be done here?
Balance your water intake:
Dehydration occurs when the body sweats out more fluid than it takes in, and one of the first physiological responses is the thickening of the blood, which creates more work for the heart. The added stress on the heart from dehydration significantly decreases endurance. Over-hydration, on the other hand, occurs when more water is consumed than the body can process.
Hyponatremia is the point at which the body becomes over-hydrated. Too much water flushes minerals, known as electrolytes from the body. These minerals help regulate the smooth and efficient contraction of muscles, and when the body’s electrolyte levels become too low, cramping, muscle spasms and other signs comparable to dehydration occur.
Don’t make the mistake many athletes have made by drinking copious amounts of water in the days prior to your running competition day. Instead, consume only a moderate amount of water, sipping it throughout the day, and avoid all caffeinated drinks, since caffeine is a diuretic. Limit high-protein foods prior to any endurance event, since water is “sucked up” during the digestive process. Fresh fruit is the best option!”
Photo: Brendan Brazier – World Class Ironman TriathleteI found this article from the Official Springbak® Website at www.springbak.net