The Impact Of Water
Your body is composed of approximately 60% water overall. However, when you dissect the body throughout, it varies from tissue-to-tissue and organ-to-organ.
Adequate amounts of water in your system helps transport oxygen to cells throughout your body, which further helps in the proper function and circulation of the overall system and cell function.
It also plays a huge role in digestion and optimizing the absorption of vital nutrients. Through the digestive tract water removes waste products and toxins from the body.
Staying hydrated helps maintain body temperature and helps with performance. As you slowly get dehydrated you will experience a gradual decrease in physical and mental performance.
By examining the colour of your urine, you can quickly assess your hydration level. Dr. Andy Galpin suggests when using this simple test, it is important to understand that the color of your urine in the bowl is diluted so it is best if you can observe the stream and the colour while urinating. This is not always easy, however the best indicator of your hydration level. The color chart below acts as a hydration guide.
Now, your hydration does not need to come solely from drinking water all day everyday. You get trace amounts of water from foods you consume and here is a quick list of the top foods with the highest water content.
Once you have figured out your hydration level, the question becomes, how much water should I consume? The answer isn’t always easy to figure out but there is a method that may assist you in determining the right amount.
Here is a simple equation used for active individuals who require a higher amount of hydration.
Take half of your weight and drink that in ounces.
(example: ½ of 200 lbs = 100 lbs, so you would then drink 100 ounces or 2.95 liters)
The Bottom Line
Water delivers important nutrients to all of our cells, especially muscle cells, postponing muscle fatigue. Water helps you feel full longer, without adding any additional calories. Drinking water or eating foods with a high water content can be a big help in managing your weight.
Marc Lavallee CEP, CSCS, PPSC