Red Deer Life - November 13, 2005

Today's column is a reminder that you haven't had enough water today or yesterday but you can start correcting it for tomorrow. Our body is comprised of seventy percent water it is the single most important element to sustain life. The difference proper hydration makes on a day to day basis is enormous. In other columns I've talked about the importance of total calories, balanced nutrition even the important role of starchy carbohydrates. Consider water to be the catalyst that brings all those other things together.

Water is a key element in digestion and absorption. Many vitamins and minerals cannot be absorbed without sufficient water present, the range of vitamin Bs and vitamin C are two examples of water soluble vitamins. Proper hydration can have a dramatic effect on the way we feel in terms of mood and energy levels. Chances are you may be among the seventy-five percent of North America that is chronically dehydrated. According to Robert O. Young, PhD in his book The pH Miracle it's not unusual to lose two percent of your body water in an hour of exercise. He continues to explain; that two percent drop can result in a measurable decrease in performance. A further drop in body water can lead to physical and mental fatigue and a dramatic decrease in muscle strength and the capacity for work. By the five percent mark you will likely experience dizziness, drowsiness, impatience and headaches. Too drop further your heart can begin to race and you may collapse. All this may occur with as little as a seven percent drop in body water.

If you haven't already interrupted your reading to get a glass of water you should do so now. Proper hydration begins with the minimum recommendation of eight glasses of water per day. Remember this is a minimum to sustain reasonable hydration, if you are already dehydrated you will need much more than this for a few consecutive days to attain a level of proper hydration. As a personal trainer my recommendations are for the average individual who exercises on average three to four days per week to try to consume one litre of water for every eighteen kilos of bodyweight. Its best if possible to try to consume quality water such as water processed by reverse osmosis or that has been filtered by some means to remove a number of the impurities we may be faced with in normal tap water.

I challenge you for the next week to consume water based on these recommendations and see if you feel better. Be forewarned the first few days you may just make a few extra trips to the washroom as your body adjusts but you will appreciate it later. Until next time.