If you haven’t heard by now, it’s important to drink water.  Yet most still are massively dehydrated on a regular basis.  Approximately 60-70% of our body mass consists of water.  A vast amount of bodily functions requires water, so with the body lacking water, nearly all bodily functions decline.  Water assists in cooling the body (sweating), producing synovial fluid (lubricates joints), and producing cerebro-spinal fluid (protects the spinal cord and brain).  It can improve immune function and assists with disease prevention.  Lack of water will also result in a decrease in performance.  As noted in the book, “Martial Arts Nutrition”, by Teri Tom, “A 2 to 4% decrease in hydration status (body weight) can sabotage strength-training performance by 21% and aerobic performance by 48%.”  It goes on to state that, “A 2% decrease in fluid status can wipe out your short-term memory and visual abilities by 20%.”

Signs of Dehydration:

  • Thirst
  • Cramps
  • Fatigue
  • Chills
  • Headache
  • Dry Mouth
  • Dizziness
  • Constipation
  • Dark-colored urine
  • Painful urination
  • Increased pulse rate
  • Delirium
  • Impaired memory and concentration
  • Dry skin
  • Head rush

A couple additional notes on water:

  • Understand that you should NOT wait until you’re thirsty to drink water, it’s too late!  You should never be thirsty
  • Sip on water all day long.  You should have a water bottle or cup of water with you at all times
  • Water intake should increase before, during, and after exercise to replenish lost water.
  • Many people’s thirst signal is so weak that it’s mistaken for hunger!
  • Drinking water can be an appetite suppressant
  • Have hunger pangs?  Drinking a glass of water is shown to remove hunger pangs!

Don’t drink water, but you drink plenty of soda, beer and tea?  Those have water in it, so you should be good, right?  Not quite.  Yes, these have water in them, but they also act as a diuretic, so they flush the water out of you and dehydrate you faster!  Not to mention they don’t quench your thirst and cause serious issues in the body.  More on sugary and alcoholic drinks in a future article!  As you can see, drinking pure water is absolutely crucial to LIFE!  It can sabotage your fitness goals as well as destroy your physical performance during exercise and sports!  Despite what the commercials say, DON’T stay thirsty my friends!!!