Hydration

What is hydration?

Hydration refers to the process of providing an adequate amount of liquid to the body tissues to function normally.

Drinking enough water every day is important for your health. Most of your fluid needs are met through the water and beverages you drink, and some fluids are absorbed through foods.

Hydration is vital to good health yet needs vary by individual.

Why we need to be hydrated?

Maintaining proper hydration and electrolyte balance will:

Sustain a cooler body temperature
Allow smooth transport of nutrients
Lubricate and cushion joints
Lead to optimal functioning of internal organs
Improves performance & recovery
Prevents fatigue/ tiredness
Prevents muscle cramps
Avoids dizziness/ headaches/ heat stroke
Improves decision making/ focus/ concentration

How to stay hydrated?

  • Carry a water bottle for easy access when you are at work or exercising.
  • While exercising, drink at least 1 liter of fluid (water + salts) for every kilogram of weight lost.
  • Drink fluids having the right balance of salts* and carbohydrates**.
  • Drink fluids which would facilitate absorption and retention of nutrients by the body
  • Do not have aerated drinks, caffeinated beverages and other sugary drinks as they contribute to dehydration.

*Salts: Sodium, Potassium, Magnesium, Calcium, Chloride
**Carbohydrates: Glucose, Sucrose

Hydration guidelines for children

FAQs

Are children at a greater risk of dehydration than adults?

Yes, they are, because they have higher water requirements in relation to their body weight.

How does dehydration affect your child’s health?

Research suggests that mild dehydration (1% body weight loss) can lead to reductions in concentration and cognitive (brain) function in children.

Is there a need to make children stop drinking water before going to bed?

Ideally, they should drink normally until an hour and a half before going to bed and then drink only mouthfuls instead of full glasses to relieve thirst. Children should always be reassured that bed-wetting is a common problem and that they are not on their own.

Water requirements for pregnant women

  • During pregnancy it is important to have a balanced diet containing adequate amounts of fluid.
  • Adequate hydration is particularly important during and after pregnancy to help meet the physiological changes that occur during these important phases of the life-cycle.
  • European Food Safety Authority recommends the water requirements for women:

How can you improve hydration at work?

  • Kick start your day with a glass of water and drink water while you commute to work.
  • Carry a bottle of water in your bag to have easy access to water when in need.
  • Track how much water you are drinking throughout the day.
  • Carry a bottle of Enerzal, helps you stay hydrated and energetic during long hours of work.
  • Urine colour is a useful indicator to monitor hydration status.
  • If you are feeling tired, have a headache or are experiencing any other signs of dehydration, try having a glass of water, as a first step.

What is your pee telling you?

Signs of dehydration

Feeling thirsty and lightheaded
A dry mouth
Tiredness
Having dark coloured, strong-smelling urine
Passing urine less often than usual

Hydration guidelines for health enthusiasts

  • Sip water in small amounts before, during and after exercise.
  • Water helps rehydrating you adequately for doing light exercises such as, recreational swimming, golf and walking, and for any physical activity lasting less than 1 hour.
  • Replenish fluids (water + salts) regularly especially when sweat rates are high and/or exercising in warm environments.
  • Pack a bottle of Enerzal with the rest of your sports gear.
  • Sports drinks may be beneficial for those undertaking regular high-intensity training and performance exercise lasting for more than 1 hour.

Why choose Enerzal?

Enerzal is better absorbed as the Osmlarity is like that of body fluids.

The high sugar content in commonly consumed drinks leads to dehydration.