Lee Murphy, MS-MPH, RD, LDN / Nutritionist
Knox County Health Department
Thirsty much? Hydrating your body at work can be as important as staying hydrated while exercising. Office environments are notorious for being dry, especially with the air-conditioner at full blast. Proper hydration can be very easy to accomplish, but if you happen to fall behind, you
will feel it.
WHEN YOU DON’T GET ENOUGH
Without proper hydration, the body is exposed to a variety of health risks. Long-term, more severe dehydration poses serious problems that dangerously affect blood pressure, circulation, digestion, kidney function and nearly all bodily functions. Less serious effects of dehydration can include headaches, dry or
itchy skin, indigestion, constipation, fatigue, and lapses in mental concentration. Many people find themselves too busy to drink water regularly or don’t realize how important it is, even when not exercising.
The dehydrated condition is first indicated by thirst. If thirst is not quenched, then a headache will generally follow, indicating that the brain is squeezing fluid from its tissues. Before more symptoms develop, a swig from your water bottle or a short stroll to the nearest office water cooler could help raise levels of alertness
and dissipate headaches. In the workplace especially, good hydration contributes to staff health and safety as even mild levels of dehydration can adversely affect both physical and mental performance. Effects may include reduced mental performance and alertness, increased tiredness, irritability and impaired memory, concentration, and response time. As dehydration increases, safety is even compromised with hand-eye coordination becoming more difficult, making jobs requiring handling heavy machinery particularly dangerous.
WHY WATER?
Water is a vital nutrient for life, but in a busy work environment it’s easy to forget to drink it in order to stay hydrated. The human body is almost two-thirds water, and water is critical to nearly every part of the body. It helps to regulate body temperature, carries nutrients and oxygen in the bloodstream, flushes toxins, moistens oxygen for breathing, protects and cushions vital organs and joints, and helps the body absorb nutrients. Your body is extremely efficient in obtaining water from all of the fluids you drink and foods you eat; however, nothing beats drinking plain ole’ water! Water is easily absorbed, readily available, has no calories, and is many times FREE!
HOW MUCH?
How much water should you drink each day? Unfortunately, that is a question more easily asked than answered. Studies have produced varying recommendations over the years, but in truth, your water needs depend on many factors, including your health, where you work, how active you are, and where you live.
Although no single formula fits everyone, knowing more about your body’s need for fluids will help you estimate how much water to drink each day. The Institute of Medicine advises that men consume roughly 3.7 liters (about 16 cups) of total water daily from all dietary sources, while women consume 2.7 liters (about 11 cups) per day. However, other factors which would require you to drink more include: being active/exercising, having certain illnesses or health conditions, and being pregnant or breastfeeding. For many active individuals, aiming for a gallon of water per day is a reasonable goal. It is generally agreed that if you drink enough fluid so that you rarely feel thirsty and produce approximately 1-2 liters of colorless or slightly yellow urine per day, your fluid intake is probably adequate.
Ten tips for better hydration
Staying adequately hydrated at work can be as simple as these reminders:
- Drink water every day, throughout the day. Add lemon or lime if you need some pizzazz.
- Don’t wait until you’re thirsty to drink. By the time you feel thirsty, you’ve already lost too much water. Note that in certain instances, and as we age, our thirst mechanism becomes even less reliable.
- Carry a bottle of water with you to remind yourself to sip often.
- Don’t substitute caffienated beverages or alcohol completely for your water.
- When you exercise: drink water before, during, and after activity.
- Don’t underestimate the amount of fluids lost from perspiration. Drink more water especially when exercising and/or in hot or dry environments.
- Start and end your day with water. Your body loses water even while you sleep – drink a glass before bed and as soon as you get up.
- Common illnesses such as colds and the flu can lead to dehydration. Keep water (and/or other fluids) beside your bed.
- Remember that when it’s warm outside, cool water is the best fluid for keeping hydrated. Cool water generally quenches your thirst better, is absorbed more quickly, and can cool your overheated body.
- Make sure your children drink enough water. Increased water consumption is especially important during the summer for hot, sweaty kids, but can also help cut down on childhood obesity in
addition to other health benefits. Buy a cool, new cup or bottle to encourage them to drink more water.
