Human beings have no built in way to store or conserve water, so we must drink adequate amounts of it during the day to make sure we stay hydrated. This is especially true in warmer weather, and while exercising. Our bodies began to be dehydrated at just 2% of total fluid lost. If you feel that you are thirsty, you're already showing the symptoms! Some of the symptoms of mild dehydration include fatigue, irritability, thirst, chills, dry mouth, and head rushes. At 5% of total body fluid lost you may begin to experience the symptoms of severe dehydration such as an increased heart rate, muscle cramps, decreases sweating, nausea, headaches, and tingling of the limbs. Above 10% dehydration is going into the fatal level where you could experience seizures, difficulty breathing, chest and abdominal pain, vomiting, and the eventual loss of consciousness.
While you may be wondering what you can do to make sure you're properly hydrated, one of the easiest to learn and understand methods is one of the most widely used and efficient, although one of the least pleasurable to explain to someone. You can check your urine color to see approximately how hydrated you are. As a general rule of thumb, going to the bathroom once a hour is properly hydrated.
- Drink water in intervals throughout the day. 2-4 liters only breaks down into 8-16 Cups of water a day. If you drink 2-3 cups a hour every hour your awake this breaks down very easily.
- Keep water with you all the time. Keep a bottle on you so you can stay hydrated on the go. Keep a glass on your work desk so you can take regular drinks when you need to.
- Consume 2-4 cups of water an hour before you exercise. You should also drink 1/4-1/2 cup every 15 minutes during your workout.