#11. Hydration: the least difficult health habit Monday, September 7, 2020 Hydration matters. Because it comprises the bulk of our matter. It's reasonable to think of your body as nothing more than a giant, multi-tube-shaped water balloon. Well... Maybe not reasonable, but it's not way off. Your body is 40-70% water. Broad range. And where you fall in that range depends on a lot. The big-ticket items are age, sex, body composition, and how well you hydrate. Some of those are harder to control than others. The easiest to control is how well you hydrate. All that takes is swallowing some liquids. If you're near a faucet, you can remedy dehydration with thirty seconds and some cupped hands. Problems with body composition require a lot more effort and time to repair. Reassigning one's sex involves a team's effort (doctors and pharmacists... big commitment). So why don't we focus on how much you drink for now, and consider the other quandaries later. Let's start extreme: if you manage to go a whole week without water, you'll never want water again. Because you'll be dead. Without water, your body won't function properly enough to maintain itself. So it gives up the ghost and dries up for good. Does that mean you have to constantly drink water in the form of water? No juices, no nut juices, no real milks? No. Water slithers into our insides from lots of sources. Juices, nut juices, real milks. Colas. Fruits. Even vegetables. And, of course, by drinking plain water... out of the faucet with cupped hands. No matter what your sources of water are, it's critical that you consume enough of it. It's not just your life that depends on a minimum amount. Your quality of life does too. And it has a much, much higher minimum. Higher than what most people currently consume. "How much do I need?" Good question. Like most "good" questions, the answer depends. This time, it depends on climate factors, how much you exercise, the characteristics of that exercise, your sweat rate, and so on. But for now -- just for a minute -- let's hold off on answering this question more completely. Otherwise we'll trespass into tip territory. Do you, maybe, have any other questions? "Yeah, I do actually. What are the benefits if I hydrate as well as I'm supposed to?" Another good question. You'll definitely perform better in your workouts. Especially aerobic, the type of exercise that associates with prolonged, elevated metabolic demands. Your body is not an efficient machine, especially when it's in vigorous mode. When it's burning up calories, the bulk of the energy is released as heat. That's why you get all hot and sweaty. And as you sweat out hydration, it pulls electrolytes with it. Where is all this salty skin sauce coming from? Mostly the blood. And that reduces your blood volume. So your heart doesn't fill as much before it beats. So it has to beat faster. This is a phenomenon called "cardiac drift": the gradually-increasing labor of your heart during prolonged activity. And as that activity keeps prolonging, your sweat rate will decline. The reservoirs are drying up; you can't expect the geysers to keep spewing forever. Since evaporation is our primary form of cooling during exercise, and our perspiration rate decreases, we heat up. And that creates a whole host of problems. At the minor end of those problems, your performance suffers. At the major end, you're wobbly, loopy, and probably en route to a hospital, assuming someone found you in time. Even before then, the losses in electrolytes can impair performance out there on the track. Or on the court. Or in the octagon. You'll also function better when you're not working out. Hydration helps stave off headaches and some unpleasant bowel issues (e.g., poop overstayin' its welcome). It can help with weight loss, placate our agitated kidneys, and help us digest that gluttonous meal that felt more like a contest than a dining experience. And it has a number of important metabolic effects. Time to tackle today's tips: Tip 1) Daily amounts. No matter who you are, drink up. The idle class, lounging and basking in comfortable climates, should aim for a minimum of no less than 2 liters... at the very least... as the lowest daily amount. And don't go any lower. About half a gallon. Just for being sedentary all day. That volume increases with hot climates, exercise, and exercising in those hot climates. If you're a sweaty beast having a beastly day, you should get between 5 and 10 liters (a couple of gallons, give or take). But for most active people, your consumption should find a middle ground. I would offer more specific advice if it weren't such a complicated, individualistic, and unsettled topic. Tip 2) Having trouble meeting your fluid quota? It's okay to turn to milk, tea, and even coffee for support. Don't let anyone tell you those are diuretics. Here's a good study to show the hydration potential of some alternative beverages. But do keep in mind those drinks be containin' some kcals, so watch yo 'mounts. Just don't discount the hydrating capacity of water's tastier siblings. Tip 3) Don't forget your electrolytes. You lose a bunch when high tide evaporates from your skin. Sodium and chloride are the most abundant electrotlytes lost during sweat, followed by potassium, magnesium, and calcium. So if you've just finished depleting your water balloon, it's a good idea to rehydrate with a sugar-free electrolyte beverage or sprinkle some 'lytes into the water you're already cupping in your hands.