Dr. Aryn Bartoshyk, ND

Hydration

 
 

Hydration

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THE IMPORTANCE OF HYDRATION

“I believe that water is the only drink for a wise man.” - Henry David Thoreau

The human body is composed of 50 to 75% water. A significant portion of this water constitutes the blood plasma, heart, lungs, kidneys, skin, muscles, and brain. This is the reason why water is essential for the body to perform optimally.

What is the function of water in the body?

  • Forms saliva to support digestion

  • Flushes body waste, mainly through the urine

  • Regulates body temperature (insulation, perspiration, respiration)

  • Lubricates joints and acts as a shock absorber for the brain and spinal cord

  • Carries oxygen and nutrients to cells

What are signs of dehydration?

  • Fatigue

  • Headache

  • Increased hunger

  • Sunken eyes

  • Dry skin

  • Less frequent urination or dark yellow pee

  • Dizziness

How much water should I drink?

  • You should drink 1 litre per 50 pounds of bodyweight per day.

  • Water intake should exceed this value if you are (1) physically active (2) on a high fibre diet (prevents constipation) (3) on a high protein diet (prevents gout, heart irregularity and dehydration) (4) ill with vomiting or diarrhea (5) exposure to warm or hot climates.

What should I drink?

  • Water and herbal teas are the most hydrating. For extra flavour, add fresh squeezed lemon or fruit, branched chain amino acids (BCAA’s), electrolytes, or vitamin C powder.

  • Coffee and caffeinated teas (black, green, earl grey, English breakfast) are dehydrating.

  • Fruit juices and sodas should be limited due to their high sugar content.

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self reflection

Get a piece of paper and pen ready!

Symptoms I experience when I am dehydrated include _____.
E.g., Headache, dry mouth, poor workout.
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I can improve my hydration by _____.
E.g., Having a glass of water with freshly squeezed lemon every morning before coffee.
______________________________________________________________________________________________________________________________________________________________________________________________
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