Info Spotlight: Hydration

I think it's important to understand what hydration (and dehydration) does to our bodies and how we can start becoming more aware of our own hydration needs. This is going to be a simplified version for the sake of not putting you to sleep at the screen.

What you should know:

• Our bodies have water in them in and outside our cells

• Electrolytes like sodium chloride and sodium bicarbonate, potassium, magnesium and phosphate are also in and outside our cells

• Our water content naturally varies based on biological sex, hormones, and age

• We need a balance between electrolytes and water in order to be hydrated

• We also get water from sources like fruits, vegetables, and even milks

• We can process about 1L (about 30oz) of water in an hour

• Even though most of us will be fine drinking large amounts of water without dangerously changing our blood sodium, there is a point where you can overhydrate and it's good to be aware of it

• General hydration recommendations for adult men are around 16 cups daily and for adult women around 11. This includes water and non-water sources like foods. Remember, you may need more with exercise.

Symptoms of dehydration (too little water and electrolytes):

• Thirst

• Dark urine

• Headaches

• Nausea

• Fatigue

• Muscle Cramping

• (Severe) Loss of consciousness, organ failure

Symptoms of over hydration (hypotranemia)(water is out of balance with electrolytes):

• Confusion

• Weakness

• Unsteady gait

Water intoxication is an even more extreme situation where things become dire. The extreme opposite of severe dehydration. It's rare to get to this point, but again it's good to be aware that yes you can indeed drink too much water.

Loss of body water and electrolytes can occur more frequently in people who are exercising, people who live at higher elevations, and people who live in warmer and less humid climates. We lose fluids while we sweat and excrete, but also while we breathe. We even lose fluids in winter months, so keep on top of your hydration when it’s cold, too!

So, how can you start being aware of your own hydration needs?

Here are some places to start:

• Thirst. Are you thirsty? Start noticing what signals your body is giving you. Being slow and mindful will help you tune into these signals.

• Sip water throughout the day vs. all at once

• Urine color and frequency. Pale yellow is usually a sign that you're well-hydrated. Be aware that vitamins and other health issues may change this color. Even certain veggies can!

• Skin elasticity. Also used with animals, if you can pinch some skin on your hand (or in animals the back of their neck) and it bounces back to level, you're probably good. If the skin stays risen, you may have some dehydration.

• Are you able to sweat? Your body will hold onto water if you're getting sucked dry by that tough run

• If you're an endurance athlete, remember to replenish elecrolytes as well as water so things stay balanced

• If you live in a dry climate at a higher elevation, be aware that you may need more water as the air is taking it out of you.

• If you're exercising, a good rule of thumb is 1-2 glasses up to an hour before exercise and another glass or so for every hour you're working hard!