DO YOU DRINK ENOUGH WATER?? OR PERHAPS YOU DRINK TOO MUCH WATER?
Written by Hannah Sutton (Chinese Medicine Practitioner)
Hydration is a tough one to keep on top of, particularly in winter, and the reality is that many of us fail to drink enough of it. Our brain is 75 – 85% water, therefore keeping the brain well hydrated is important to help combat cognitive function, fatigue, and concentration levels.
What many people don’t realise is that overhydration is just as dangerous to our health as dehydration.
Symptoms of dehydration: - feeling thirsty, dark yellow and strong-smelling pee, feeling dizzy or lightheaded, feeling tired, dry mouth/lips/eyes/skin, urinating small amounts &/or fewer than 4 times a day, headaches, fatigue, poor concentration/confusion, muscle cramps.
Symptoms of overhydration: - colourless & excessive urination, nausea & vomiting, extreme fatigue, headaches, confusion/ disorientation, unsteady gait, muscle weakness/cramps, seizures.
Water levels in our body are super important to keep the delicate balance of sodium in our body in check, in particular the sodium levels in the brain. Sodium levels help maintain normal blood pressure, supports the work of your nerves and muscles, and regulates the body's fluid balance.
Adequate hydration can also help reduce pain and stiffness in your muscles and joints. Dehydration can lead to increased cracking/popping in joints, tight/sore muscles, muscle cramping and poor recovery from exercise/work. My analogy to patients is that everything ends up feeling like a “dried out kitchen sponge”. Your body needs adequate water to increase the blood volume, blood quality and circulation to lubricate your joints and nourish your muscles.
Here are my top tips for keeping your hydration in the optimal range: -
· Drink water immediately upon rising, BEFORE you eat breakfast. Your body burns through A LOT of water overnight which is why your first morning wee is so dark. Drink a large glass of water to quench your thirst. If your first wee is dark & smelly, you may need 2 glasses to start the day.
· If you are a citrus fan, add a squeeze of lemon to that first morning drink. This enhances the detoxification process & helps flush out impurities that have accumulated overnight.
· Avoid sipping water all day. This can confuse the body’s internal water regulation system. You may be drinking TOO MUCH, flushing out and diluting sodium levels in your body.
· Drink at regular intervals of the day and when you have thirst – when you stop to have a drink, have a full glass of water – that way the body can decide how much it needs to absorb & then let the rest flush out through the kidneys/bladder. A good rule of thumb is to have a glass of water every 1-2hrs.
· If you get thirsty this is an indication that you are already dehydrated and therefore you should have a little bit more to drink to catch up. Have an extra couple of mouthfuls until you feel your thirst has been quenched.
· Replacing electrolytes is an important tool if you know your body is dehydrated and needs some assistance getting back on track. Particularly after intense exercise, heavy sweating or episodes of vomiting/diarrhoea.
· As a general rule try to eat foods that have a high water content ie. fruit & vegetables, soups, stews/casseroles. These foods will help boost your hydration levels.
· Avoid foods that are super dry ie. bread, toast, dry biscuits, chips. These foods negate the hydration process as they “suck up” the moisture in the digestive system and can aggravate things such as constipation ie. toast and a cup of coffee for breakfast :0)
Think about your current daily habits. What time of day do you tend to start drinking water? Are most of the foods you eat “dry”? Do you tend to get brain fade in the afternoon? Or perhaps you drinking constantly throughout the day but feel like you are just weeing it all out? Try following the above tips for 7 days & see if you notice a difference 😊
If you would like to book an acupuncture appointment at In Symmetry you can call the clinic on (03) 5429 3610 or book online by clicking the link below.