How to Hydrate

Hypohydration involves the state of the body when it is depleted of the necessary amount of water it needs in order to regulate properly. When someone is dehydrating due to an improper replenishment of water, they are in the process of becoming hypohydrated and physically deficient. It is vital, as a human being to correctly hydrate everyday! And it is even more essential to be aware of your body's hydration status when considering environmental factors as well as physical activities that contribute to your normal daily routine. Properly hydrating each day will allow one's body to function the way it should. Those who hydrate well perform better in sports and daily activities compared to those who aren't hydrated.

Difficulty: Moderate

Instructions

Things You'll Need:

• Water!

1. Drink Water!
   Stay away from caffeinated beverages such as soda, tea or coffee. These types of drinks are fine in moderation. However, caffeine acts as a diuretic and can affect hydration status if someone were to drink it in excessive amounts. Sports drinks are useful only after a game! These are often high in sodium and will not replenish the body as well as water before or during the competition. Also, be wise that alcohol can in no way help to hydrate your body. Alcohol will cause hypohydration by decreasing production of the Anti Diuretic Hormone. Although, your urine might seem the appropriate color for a hydrated individual, this is never the case.

2. The Right Amount!
   Several studies have been conducted on what amount of water one should consume during a given day. Many articles reveal that 8 glasses of water is the amount while others say that you should only drink when you are thirsty. Don't pay attention to these articles! The actual recommended amount of water is 30 milliliters per kilogram of body weight. This takes into account the various sizes of each individual. It is important to slowly drink this water throughout the day. Chugging the recommended amount puts a pressure load on your kidneys. It forces you to urinate most of the water out of your body, not allowing it to soak into your cells and tissues.

3. 
    

   Urine Color Chart!
   The urine color chart is a valid and reliable source when considering hydration status. Comparing this to your urine can show you how hydrated you are throughout the day. Colors 1 to 3 reveal a properly hydrated individual. Colors 4, 5 and 6 reveal someone who needs to hydrate. This person should not participate in sports until they have drank the right amount of water. Colors 7 and 8 reveal someone who is suffering from hypohydration and should seek help. This person should be taken to a hospital.

Tips & Warnings

• Hydration status is always affected by exposure to the sun through the loss of sweat. Physical activity can also drastically increase perspiration and increase dehydration rapidly. Always drink more than the recommended amount of water when considering these environmental factors in order to replenish what the body has lost!
• Several factors can skew the urine color chart results. Be careful! Things such as vitamins and some foods such as beets can turn urine different colors like green or red. Also, chugging water or drinking alcohol (as stated above) might seem like they are hydrating, when looking at the color of urine, but are in fact false results. Otherwise the urine color chart is a good source.

[annvans]

on 6/13/2009 Wonderful article. Keep the good info coming!