HENRY FORD

Here are 10 Reasons to drink more water:

1. As little as 5% dehydration has been shown to limit physical performance by up to 30%. Starting a training session dehydrated is an easy way to ruin your workout. Adequate fluid intake before, during and after your training sessions will prevent the early onset of fatigue, enable you to exercise at a higher intensity, and help you to recover quicker. Also, a drop of 1.5% in water levels can decrease your maximal strength by up to 10%

2. Many people confuse thirst for hunger so it’s a good habit to respond to that first hunger signal with a glass of water and see if you are still hungry. Water can act as an appetite suppressant by distending the abdomen, which sends the message of fullness to the brain.

3. The immune system will also be depressed when it lacks water, so we are much more likely to catch a cold or the flu when we are weakened by dehydration.

4. Most mid-afternoon energy slumps can be attributed to dehydration. Drinking a couple of glasses of water in the afternoon is a much healthier alternative to coffee, fizzy drinks or the dreaded sugary snacks.

5. Headaches are another common symptom caused by the dilation of the blood vessels in the brain when it does not have enough water to maintain its function. Drinking more water everyday will help your think more clearly.

6. Dehydration will suppress your metabolic rate, meaning you burn fewer calories at rest

7. Water consumption plays an important role for the digestion of solid foods in the body. The digestive system depends on a sufficient amount of water present to help with the break down of foods. At times, an absence of water may lead to common symptoms such as heartburn and constipation.

8. Water is important for your joints. Cartilage has lots of water in its matrix and the joint space has fluid that needs to be maintained for lubrication and shock absorption. Joint integrity is essential to avoid aches, pains and injury, as well as long term issues such as arthritis.

9. Drinking water can significantly improve the appearance of your skin.

10. Drinking water regularly and meeting recommended guidelines can reduce the risk of heart disease and other cardiac related issues.

Drinking guidelines: It is recommended to consume 40ml per kg of bodyweight. A 70kg man should consume around 2.7 litres per day. If you drink significantly less than your optimal value, it is best to increase your consumption over a period of 2-4 weeks to allow time for your body to adjust.

Dehydration is not always easy to spot. Be aware that the body’s thirst mechanism is considered a warning of dangerously low levels of water and is not the first indicator to rehydrate. It’s important that drinking water becomes a habit so that you drink before you get thirsty. So don’t wait for a dry mouth to tell you when to drink and top up regularly throughout the day. Little and often is recommended, and ideally at room temperature.

How do you know if you’re drinking enough? A quick and easy way is to take note of your bathroom visits! Urination should be plentiful, frequent and clear in appearance.

JEF RASKIN

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