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Hydrate or Diedrate

Hilary Moore

American Military University

SPHS503

Benefits of Drinking Water

Did you know our bodies are made up of approximately 60% water? Staying hydrated is one of the most important ways we can maintain and improve overall healht.

BENEFITS

Helps Maximize Physical Performance

As you exerxcise, your body releases sweat in an effort to cool your core body temp and prevent you from becoming overheated. Simply losing as little as 2% of your body's water supply can lead to dehydration.

Effects Energy Levels and Brain Function

Mild to moderate dehydration have been shown to impair many aspects of brain function from memory, mood, and other cognitive abilities.

Helps Maintain a Healthy Weight

Drinking water has been shown to help maintain as well as lose weight. Some evidence even suggests that metabolism can be boosted by increasing intake (Leech, 2023).

Water helps the body excrete waste via perspiration, urination, and defecation. It also helps the kidneys flush waste and toxins from the blood. These processes can be significantly impacted if dehydrated (Migala, 2020).

Helps with Digestion and Waste Removal

HYDRATION

Fluid Needs

Fluid needs vary based on age, sex, and overall health. The amount of water determined as an adequate amount for generally healthy adults is approximately 11.5 cups for women and 15.5 cups for men (Gordon & Klemm, 2022). When taking food into consideration, which accounts for approximately 20% of the water consumed daily, the total for women is about 9 cups and 13 for men (Gordon & Klemm, 2022). This amount typically is enough to replenish any lost from persperation and digestive processes.

Am I Hydrated?

Listen to your body! If you are thirsty, drink!

Performing a quick color check is an easy way to tell how hydrated you are. Simply take a look at the color of your urine. Pale yellow means you are good!

Hydrated or Dehydrated?

Have a dry mouth or lips? This may be a sign you are dehydrated

Feeling tired or fatigued? Dizzy or lightheaded? You may be dehydrated.

Ways to Stay Hydrated

Here are a few ways you can help yourself stay hydrated!

Ways to Stay Hydrated

Drink a glass of water as soon as you wake up!

Set up reminders or an alarm on your phone to help you remeber to drink!

Make it fun by purchasing a fun motivating water bottle!

Key Takeaways

Summin' it all Up

- Our bodies are made up of 60% water. Many of our biological functions rely on water to maintain homeostasis. Water lost during these processes must be replinished.

- Understanding and knowing the signs of dehydration, can prevent risks. When in doubt, listen to your body!

- Average daily intake amounts differ with age, sex, and overall health. Pay close attention to your individual needs.

- Increases in phyiscal activity require increases in water intake.

REFRENCES

Refrences

Leech, J. (2023, March 8). 7 Science-Based Health Benefits of Drinking Enough Water. Healthline. https://www.healthline.com/nutrition/7-health-benefits-of-water

Migala, J. (2020, August 25). Functions of Water: 7 Health Benefits. EverydayHealth.com. https://www.everydayhealth.com/water-health/water-body-health.aspx

Gordon, B., & Klemm, S. (2022, June 13). How Much Water Do You Need? https://www.eatright.org/health/essential-nutrients/water/how-much-water-do-you-need

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