15 Apr 2016
ur bodies are around 60% water, give or take. It is commonly recommended to drink eight 8-ounce glasses of water per day (the 8Ã—8 rule).Although there is little science behind this specific rule, staying hydrated is important. 1. Water Helps to Maximize Physical Performance If we do not stay hydrated, physical performance can suffer. This is particularly important during intense exercise or high heat. Dehydration can have a noticeable effect if you lose as little as 2% of your bodyâ€™s water content. However, it is not uncommon for athletes to lose up to 6-10% of their water weight via sweat . This can lead to altered body temperature control, reduced motivation, increased fatigue and make exercise feel much more difficult, both physically and mentally (3). Optimal hydration has been shown to prevent this from happening, and may even reduce the oxidative stress that occurs during high intensity exercise. This is not surprising when you consider that muscle is about 80% water . So, if you exercise intensely and tend to sweat, then staying hydrated can help you perform at your absolute best.
1. Water Helps to Maximize Physical Performance 2. Hydration Has a Major Effect on Energy Levels and Brain Function 3. Drinking Water May Help to Prevent and Treat Headaches 4. Drinking More Water May Help Relieve Constipation 5. Drinking Water May Help Treat Kidney Stones 6. Drinking More Water Can Help With Weight Loss
2. Hydration Has a Major Effect on Energy Levels and Brain Function
Your brain is strongly influenced by hydration status.
Studies show that even mild dehydration (1-3% of body weight) can impair many aspects of brain function.
In a study of young women, fluid loss of 1.36% after exercise impaired both mood and concentration, and increased the frequency of headaches.
Another similar study, this time in young men, showed that fluid loss of 1.59% was detrimental to working memory and increased feelings of anxiety and fatigue .
A 1-3% fluid loss equals about 1.5-4.5 lbs (0.5-2 kg) of body weight loss for a 150 lbs (68 kg) person. This can easily occur through normal daily activities, let alone during exercise or high heat.
Many other studies, ranging from children to the elderly, have shown that mild dehydration can impair mood, memory and brain performance .
Bottom Line: Mild dehydration (fluid loss of 1-3%) can impair energy levels and mood, and lead to major reductions in memory and brain performance.Download Full Article
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