With the summer heat upon us we need to pay closer attention to keeping our bodies hydrated. We all know the importance of water but 75% of Americans are chronically dehydrated. Below are some signs that you could be dehydrated.
Are you feeling hungry?
In 37% of Americans, the thirst mechanism is so weak that it is often mistaken for hunger and even mild dehydration will slow down a metabolism as much as 3%. On a side note, one glass of water will shut down midnight hunger pangs for almost 100% of the dieters studied in a University of Washington study.
Are you feeling tired?
Lack of water is the number one trigger of daytime fatigue.
Are you feeling achy?
Research indicates that 8-10 glasses of water a day can significantly ease back and joint pain for 80% of suffers.
Are you having a hard time concentrating?
A mere 2% drop in hydration can trigger fuzzy short-term memory and difficulty in focusing.
Are you feeling weak when you exercise?
At 5% dehydration your strength and endurance decreases significantly.
How much water do we really need?
Women need approximately 91 ounces (3/4 gal) of water daily and men, 125 ounces (1 gal), according to the Institute of Medicine. In addition to drinking water regularly throughout the day, drink about 20 ounces of water leading up to your workout. Then for every 20 minutes you exercise, take in 7 to 10 ounces of fluid.
Ericson, J. (2013, July 3). Medical daily 75% of Americans May Suffer From Chronic Dehydration, According to Doctors. Retrieved from http://www.medicaldaily.com/75-americans-may-suffer-chronic-dehydration-according-doctors-247393
The Water Express (2017, January 3). Water Facts. Retrieved from http://www.thewaterexpress.com/Water-Facts-And-Tips.htm
Cespedes, A. (2016, March 13). Livestrong.com Does dehydration slow metabolism Retrieved from http://www.livestrong.com/article/409152-does-dehydration-slow-metabolism/
Stay Healthy (2014, February 11). Why Hydration is important. Retrieved from https://www.stayhealthy.com/en_us/main/hydration_information
Ciese.org (2008). Human need for water. Retrieved from http://www.ciese.org/curriculum/purification/lp_intro.content.html
About the Author:
Thad Phillips is the BaySport Program Director for Apollo Group in Phoenix AZ. For the past 14 years he has served as the Fitness Director at Apollo Group, managing all aspects of the corporate gym, including creating and overseeing incentive programs, writing and monitoring nutritional programs, and conducting individual personal training. Previous experience includes owning a successful personal training studio, as well as working as a Fitness Director for LA Fitness.
Thad’s credentials include ISSA Level II certifications, and his expertise includes fitness, nutritional counseling and training. Thad has provided nutritional counseling and competition diets for bodybuilding, fitness and figure athletes and has also participated in natural bodybuilding competitions over the last 20 years. In 2008 he placed 1st in Class and 1st Overall in the Best of the West competition, which earned him his professional status as a natural bodybuilder. In 2015 he won his class in the highly competitive Mr. Arizona.
Throughout his life, Thad’s dedication and passion has been to help his clients establish fitness goals and to provide them with the knowledge and motivation to achieve those goals and change their lifestyle.