47Best Bodyhealth
Q
HowcanIjudgemy
levelofhydration?
Checkyourwee–ifit’spaleyellow,
you’reAOK.Darker?Drink.Ifit’sas
clearasthewatersoffTahiti,you’re
hydratingtoohard(thiscancause
lowlevelsofsodiumintheblood
leading to nausea, headaches,
confusionand,ifsevere,death).
If you’re tired and can’t concentrate,
drinkuptoimprovealertness–
a British Psychological Society study
found students who drink water
during exams may get higher marks.Q
Is it best to drink
before,duringor
after exercise?
Gointoaworkouthydrated–
dehydrationcancausemuscle
cramps, says Stevens. “If you’re
workingoutfor45minutesorless,
it’s important to drink before and
after, but hydration during exercise
isnotneededunlessyou’relowon
body water to begin with,” adds
exercise physiologist Stacy Sims.
Forlongerworkouts,sipbutdon’t
glug, or you risk over-hydration.Q
Whatcanalittle
dehydration do?Even when you’ve lost a measly two
percentofwaterweight(whenyou
start feeling thirsty), you can lose
concentration and gain fatigue, says
Dr Lawrence Spriet, co-author of
Exercise Metabolism. Also, athletic
abilities can head south as your heart
rate goes north. Research in the
European Journal of Nutritionfound
mild dehydration can affect the heart
nearly as much as smoking, which
may promote cardiovascular
disease, even in healthy people.
Q
What happens if you
get really parched?Anything from confusion to
electrolyte imbalances, says
Dani Stevens, the 365 Fitness
Food Motivator and Thermos
spokesperson. Long-term, low-
liquid intake has been linked to
UTIs, kidney stones, prolonged
labour (ouch!) and, as mentioned,
heart problems. Not great.
Q
Is hydration linked
with your weight?
Yep–researchinTheAnnalsof
Family Medicinefound obese people
are more likely to be inadequately
hydrated and, therefore, may be
mistaking thirst for hunger. “We
often hear recommendations that
drinkingwaterisawaytoavoid
overeating because you may be
thirsty, rather than hungry,” says
study author Dr Tammy Chang.Q
Is eight glasses of
water a day needed?
Actually,no–researchinthe
Australian and New Zealand Journal
of Public Healthfoundthistobean
overestimation. “Beverages like tea
and coffee, despite their caffeine
content, don’t lead to dehydration
and will contribute to your fluid
needs,” says study author Spero
Tsindos.Hydrationisaffectedby
body weight, weather, hormones
and activity, but here’s a guide for
adults by the Dietitians Association
of Australia: drink 1.5–2L per day or
35–45ml per kilo of body weight.QUICK TIP
Duringintenseworkouts,thebesthydrator
isamixofwater,asmallamountofsodium
andacomboofsucroseandglucose.Try
addingadashofmaplesyrupandiodised
tablesalttoyourwater.