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"I Never Drink Water!" – So, Are You Dehydrated?
It’s almost a matter of pride, isn’t it? From the heavy drinker to the tea lover, from the coffee addict to the Coke kid, “water” is a dirty word.
Are humans really one of those rare mammals that require very little water to survive? After all, unlike desert creatures, we have no built-in water conservation mechanism. If you’ve read the early Dune science fiction books, you’ve seen what could be done to get us that way – “still a suit” – but it’s hardly realistic. No, we are not built for low water intake at all.
So why do so many of us think it’s okay to drink a couple of pints of fluid a day, and even wash it down with diuretics like the alcohol and caffeine in cola, tea and coffee? I don’t think we think about it. We’re just thinking about convenience. Going to pee is an inconvenient waste of time, so avoiding large amounts of fluid seems reasonable. But there is a high price to pay for saving those few minutes each day.
If you’re one of those people who doesn’t drink enough water – and there’s a lot of it – you’ll be amazed at how much more alert you become and how quickly that feeling of “lethargy” goes away when you start drinking properly. Doctors don’t talk about it for no reason!
Our miracle poisons
One of the fastest ways to cause serious disruption in the body is to stop the elimination of toxins. Our body constantly produces waste. It is part of the state of life. The poop is obvious; so does breathing (it throws off carbon dioxide); and sweating is another, the disposal of salts and some other chemicals.
Urine is also a major waste disposer. It is the end product of a complex chain of processes that begin with the disposal of waste from every cell in our body. Just by living and doing their jobs, all of our cells take in nutrients and oxygen and dispose of waste products like lactic acid directly through the cell wall. Our blood and lymphatic systems take it away for processing in the liver, and our kidneys collect the waste that comes from the liver, store it in the bladder and pump it out periodically. Good for now.
Water is vital for health
The fact is that all these processes depend on proper water supply. Dehydrated cells cannot properly excrete poisons. One of the consequences is muscle cramps. Another is a poor ability to think straight because your brain isn’t working. why? Low levels of water in our circulatory and lymphatic systems are very dangerous, and your body will pull that water from almost every other part of your body to support the functions of the blood, without which you will quickly die – especially cleaning waste from every cell in your body. And if, like most of us, you eat a high-salt diet, your body will need even more available water to maintain the hydration balance between your blood and cells. Will you die again – it hurts.
Concentrated urine is an early symptom of dehydration, and it can cause a variety of disorders, including kidney and gallstones. Birds have a mechanism that sucks almost all the water out of their urine, throwing a familiar white rocket at your head! But we do not have such an opportunity. If our urine concentrates too much, it is a sign of trouble.
A classic result of dehydration is these hallucinations (all those “lost in the desert” stories) where your brain is starved of water to keep the rest of you alive. Oh, and if you’re dehydrated, you’ll also have digestive issues, mainly constipation.
But we don’t have to go too far down that path to suffer from dehydration. An early symptom is a loss of concentration as water is pulled from our brains to keep everything else going. It can really be expensive. Another is migraines and headaches. So if you want to avoid pain or losing money due to bad decisions or risking an accident, keep hydrated – drink up!
How much water should I drink?
It’s easy to do: follow the advice of a famous doctor to drink seven glasses of water a day. You’ll find that you’ll be more alert, you’ll feel more energetic, and maybe your stress headaches and migraines will magically disappear. And of course you’ll need to pee more often – but that’s natural and healthy!
Water can be any water-based drink that is not a diuretic (see above). So soup, milk, fruit juice, herbal teas and so on all count. Water in your meals – not unless they are rich in water, and don’t forget to count the calories in those drinks that go into your meal. It’s not my fault you’re getting fat! And drink constantly throughout the day – not liters at a time!
Maybe you want a more specific guide? Here are three simple tips to help you drink the right amount of water:
TIP ONE: calculation of the daily water requirement
Calculate your optimal water intake using one of these rough rules – you’ll only need to do it once.
- in pounds drink half an ounce of water daily for every pound of body weight. So if you weigh 150 pounds, drink 150/2 = 75 ounces of water per day. That’s just under 5 US pints, rather than 4 Imperial pints.
- U kilograms, drink 3/100 of your weight in water every day. So if you weigh 70 kilograms, drink 70 x 3/100 = 210/100 = 2.1 liters (same as kilograms) of water each day – just over 2 liters.
It might look like a lot of water, but it’s not! Most mammals voluntarily have a similar water intake. Only humans stubbornly resist drinking alcohol for short-term convenience and despite receiving these natural “thirst” cues. Below you will see how little it is each hour.
TIP TWO: Define dehydration
First notice the loss of concentration. If you forgot to drink in the last hour or two, then you probably found a reason. But also monitor the concentration of urine. Most people’s urine is a deep yellow color, and this is considered normal. But most people get dehydrated! A simple motto: PEE PALE. It’s that simple. Expect your urine to be a pale straw color, except possibly the first time you go for a day, or if you are sick or eat something poisonous like whiskey and there is rapid detoxification. When it becomes stronger, probably yellow, drink! It really is that simple. And yes, you may have to look into the bowl to check. Not really that rude, right? I bet if you’re a man you’ll look into the next stall in the public restrooms – just to see what color it is… Goofy!
TIP THREE: Daily balance
Your body is naturally good at maintaining water balance – unless it’s as severely dehydrated as many Westerners are. If you’re slightly dehydrated, your kidneys will pass less water with a higher concentration of waste into the bladder – which is where the brighter yellow urine comes from.
Suppose you don’t pee even though you’re getting signals that your bladder is full and you need to (an exciting 3 hour movie? Watch a long race?) or suppose you’re really dehydrated and not getting enough water. Your kidneys will then stop processing the waste – and the level of poison in your blood will start to rise. Many people are constantly at such a high level of poison that concentration and bodily processes such as efficient digestion and removal of waste from your cells begin to deteriorate.
If, on the other hand, you have a lot of water in your blood, your bladder fills up quickly. You should urinate more often and your urine will be very pale.
So, within certain limits, you can handle quite a large difference in water consumption without any problems. But if you seriously over- or under-moisturize, you will end up with disease.
You will perform at your best if you drink water regularly – the right amount every waking hour. So try to drink your daily amount of water evenly throughout your waking day. (When you’re asleep, the system shuts down pretty well anyway. That’s why a tall glass of water is a good first step when you wake up.)
Let’s say you weigh 130 kg and 150 pounds, and your optimal rate is about three liters per day. If you’re awake for 16 hours a day, that’s about 200ml (about 7oz) every hour, and you eat a food that’s mostly water – like fruit or soup – for one hour. If you are a slim woman and need two liters a day, take about 150 ml per hour (about 5 oz). Now, even if you are one of the dehydrated majority, it doesn’t sound impossible to drink a large amount, does it?
If you find that you are dehydrated, or you realize that you have forgotten to drink for several hours, drink an hour immediately and then another 20 minutes to half an hour later. This will get you back on track and your body will recover quite quickly. What you can’t do is try to replace all the lost fluid. You’ve already adapted to losing it, and if you drink that much in one go, you’re over-hydrated.
Be smart about managing your water balance
These are pretty rough numbers in tips 1 and 3, so don’t be too harsh. (You may have noticed that the conversions for pounds and kilograms aren’t exactly the same, but they’re easy to calculate.) If you drink double the amount shown, you’re overloading your kidneys—not a good thing. If you drink half, you are severely dehydrated. Be smart.
When you drink diuretics, you force your kidneys to process more water than necessary, so you will urinate too often. As a result, you need to drink more to stay hydrated. The most common diuretic drinks contain stimulants like caffeine and taurine, or alcohol, or maybe both! So anything highly alcoholic, especially shorts, liqueurs and wine, will need water to balance it out. So are tea, coffee, chocolate, cola and sports/energy drinks (like Red Bull) – and the stronger they are, the more water you’ll need to balance them out. All of them contain poisons and in any case will cause a detoxification effect, so it is not easy to determine the right balance. Weak tea or coffee, or most colas, won’t need much water to balance. Strong drinks such as extra strong tea, coffee and sports drinks with taurine may need more water than the drinks themselves to balance. Italians drink water from coffee for a reason!
One last point: if you’re sweating freely, the rules are different. I am referring to extreme conditions such as being in a humid environment with high blood temperatures, working hard in a very hot environment, or working extremely hard anywhere. Examples: long-distance runners, cyclists and swimmers; underground coal mines; ovens; shot blasting machines in full remote pneumatic equipment, sugar cane cutters. Under these conditions, you can quickly excrete more water than your body can afford to lose. You can also lose too much salt, which is one of the few situations where you can become salt deficient. The answer, while sweating profusely, is to drink extra water to replace the sweat loss, with a pinch of salt added to each liter. No need for expensive specialty drinks – if you need sugar to replenish your blood sugar, use honey or low-acid fruit juice (like melon) in water. Homebrew has no stimulant poison and you know what you’re getting!
All in all, your approach to hydration should be simple: Be smart. Tip 2 is your common sense guide – pi is pale!
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