Keep Hydrated
Staying well-hydrated is a very important part of keeping fit and healthy. The average adult human body is composed of approximately 60% water. Every cell and organ in your body needs water to function the way it should, so that gives you an idea of just how important hydration is. A person who gets dehydrated will reduce the body’s ability to function properly. This reduced function includes the lowering of the immune system. When a person’s immune system is lowered, that person becomes prone to succumb to viruses that infect them. That means if you catch the SARS-CoV-2, it will be much easier for the virus to make you sick with COVID-19 because the immune system is unable to fight it.
Over the course of a normal day, the human body keeps losing water. The body’s normal functions like exhaling, perspiring, urinating, and defecating (aka pooping) all cause the body to lose water. This is why it is important to keep replenishing lost fluids by hydrating constantly throughout the day. Of course, the next question would be how much water to take in.
There are several variables to determine exactly how much a person should drink in a day. The National Academies of Science, Engineering, and Medicine determined that 3.7 liters would be adequate fluid intake for the average adult male, and 2.7 liters for the average adult female, factored for temperate regions. These figures would be higher for people who perspire more due to a hotter environment, or due to exercise or sports. Fluids sources are not just water itself. Fluids can be sourced from other drinks and even food. Studies show that the average person sources 20% of their fluid intake from food, and the rest from beverages. Note that some beverages have a diuretic effect, meaning they tend to make you lose more water. Certain sodas, alcoholic drinks, teas, and coffees tend to make one urinate more, but the lost water can easily be replaced by drinking more. The key is to keep drinking water or other beverages constantly, even in small amounts during the day. If you are thirsty, your body is signaling you that you need to hydrate immediately.
Your body actually has some warning mechanisms to alert you if you’re getting dehydrated. As mentioned, thirst is the first indicator. If you get thirsty often, proactively drink more fluids than you currently do. Dry lips also indicate the onset of dehydration. If your urine is dark yellow in color, you are dehydrated. If your urine is light yellow, dehydration is not yet a concern, but you would benefit to drink a little more. If your urine is colorless, you should be ok, unless you’re thirsty, of course.
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