Thirsty? Oh, no… already dehydrated!
Most people don’t realize that they start their day dehydrated. So, drinking 8-10 ounces of room temperature water first thing in the morning is critical. Setting your hydration level for the day is really important—especially in warmer weather.
You’ve probably heard before that if you’re thirsty, that means you’re already dehydrated. That’s correct. You only need to lose 2% of your body’s water before you start to feel thirsty! So, you should never let it get to that point.
The easiest way to tell if you’re dehydrated is the color of your urine. The darker yellow the color, the more dehydrated you are. Clear to light yellow is what you should be aiming for.
So, how much should you be drinking? The golden rule of hydration (no pun intended) is to drink 50% of your weight in ounces per day. Just simply drinking water will be sufficient until you reach that 50% mark.
If you feel like you still need to drink more after that point, you’ll need to make sure that you start drinking something more than just water to replenish electrolytes. After you drink 50% of your weight in ounces, your system will begin to flush electrolytes. A decrease in electrolytes can cause fatigue, light-headedness, cramping muscles, headaches, dry skin and many more issues. If your electrolytes are really out of balance, you can run into more serious problems like cardiovascular and neurological issues.
If you begin to see a whitish ring on your clothing around your underarm area or neck, or a whitish residue on your skin, you are dehydrated and electrolyte-depleted. This is a condition usually seen in kids who are participating in outdoor camps and sports. In any instance where you or your kids are involved in athletics, drinking water before, during, and after the activity is key, and replenishing with electrolytes is a must. When participating in an endurance sporting event (like soccer camps, swim meets, etc.) after an hour of activity, drinking 3-5 ounces every 15 minutes during the event will keep the athlete hydrated. Replenishing with electrolyte drinks is critical for neurological, muscular, and skeletal recovery.
Typically, in athletics, you’ll see both kids and adults alike drinking sports drinks or sometimes even energy drinks. There’s a huge difference between the two.
Sports drinks provide electrolytes. However, the typical sports drinks like Gatorade and Powerade contain a lot of sugar, so it’s best to avoid those. Turning to a sports drink that is fruit-based or coconut-water-based will provide you with carbohydrates and glucose that will convert into real fuels to give you real energy.
When you need electrolytes, coconut water is one of the best things you can drink. Eating coconut, nuts, legumes, fruits, or vegetables can also provide you with electrolytes. What is really phenomenal, in conjunction with all I’ve already mentioned, is an electrolyte powder that I personally use and the office carries, called Endura. You just add it to water, shake, and you’re good to go. We even make a “slushy” for the kids—they love it! Just add 16 ounces cold water, 4 ounces organic lemonade, 1 cup organic frozen berries or an organic frozen fruit bar, 2 scoops of Endura lemon/ lime, and ice to a blender. Then blend and get a straw! (You can check out our online store to purchase Endura in lemon/lime or orange flavors.)
On the other side of the spectrum, there’s “energy” drinks—and you should JUST SAY NO to these. They’re stimulants, period. They’re a very poor substitute for real energy. Instead of providing you with real energy from glucose, they cause neurological stimulation—it’s like tricking your nervous system into giving you energy—similar to the effect of caffeine. There is no real production of ATP, our energy molecule. The long-term effect over the day is that you stress your body, increase cortisol, and at the end of the day, you’ll be neurologically and physically fatigued without the muscle, nerve, and bone recovery benefit. Energy drinks should be avoided altogether, especially when associated with anyone under 18.
Remember, even if you’re swimming in a pool or the ocean (surrounded by water!) you can still get dehydrated. So, drink to that 50% mark every day, and make sure after that point, you’re replenishing electrolytes.
Be well, and stay hydrated!
Dr. Carol
