CPA Contributor: Susan Block CPA, CGA
Susan Block CPA, CGA shares a personal story about the importance of staying hydrated, and strategies that have helped her increase her water intake and improve her overall wellbeing.
Disclaimer: The health information in this article is not intended to take the place of advice or treatment from health care professionals.
Water – why would I choose to write about water?
Through my personal experiences, I have learned just how important water is in our lives. There are many benefits of consuming water, but before I tell you any of them, I want to share a personal story about how a lack of water can drastically affect a person’s health.
My dad, who was living at a senior’s facility, was in a hydration program, which meant that he was monitored for the amount of water he was consuming and if it wasn’t enough, he was encouraged to drink more water. One day I received a call from his doctor saying that he had been transported to the hospital, and that he probably wasn’t going to make it, although they couldn’t really tell me why his health was declining so severely.
Following the call, I got on the earliest flight to be by his side. When I arrived, he was hooked up to an intravenous (IV) and I said my goodbyes that night, thinking it would be the last time I would see my dad alive. I called the hospital the next morning, expecting to hear that he hadn’t made it, but to my surprise, his condition had improved. When I arrived back at the hospital, my dad was his normal self again.
The cause: he was so severely dehydrated that the doctors thought he was going to die. That was a wake-up call to start drinking more water – and lots of it.
How do we know if we are getting enough water? Be aware of the mild symptoms of dehydration* in adults.
Signs you could have mild to moderate dehydration
- Fatigue. Thinking that you didn’t get enough sleep last night? Consider the amount of water you’ve consumed. Drinking more water might help you feel less tired.
- Mood. Yes, moodiness is also a sign of dehydration. There is also increasing evidence that keeping hydrated can improve mood.
- Headaches. Not drinking enough water can cause headaches. But before grabbing the Advil, I would try a glass of water first.
- Are you regular? Constipation is also a sign of dehydration. Try increasing your water intake to see if that helps.
- Thirsty? Thirst is actually a sign you are already mildly dehydrated. I find that the best way to beat mild dehydration is by drinking water before you become thirsty.
- Dark-coloured urine. Check the colour of your urine. According to My Health Alberta, clear or pale yellow means you’re getting enough water.
- Drinking enough water doesn’t just help you avoid dehydration – there are many health benefits as well.
Health benefits of drinking water
You can make many improvements to your health by simply making hydration part of your daily routine. Here are some of the benefits of drinking water.
- Reduce brain fog. Water intake may improve your cognitive performance.
- Eliminate toxins. Water helps your kidneys do their job properly and flush waste products out of the body, and it supports your body in carrying nutrients and oxygen to your cells.
- Ease muscle cramps. Drinking fluids can help muscle cramps. Staying hydrated also helps lubricates and protects your joints.
- Eliminate bad breath. Dealing with bad breath? Drinking water can help.
How much water is enough?
We lose water throughout the day by breathing, perspiring, and going to the bathroom, and this water loss needs to be replenished, according to My Health Alberta. If you’re exercising or it’s hot outside, you will need even more water. So how much is enough?
Keep in mind that 20% of our total water intake comes from food, and 80% comes from beverages. The adage of eight glasses a day may be a reasonable measurement for some people. A common recommendation is to drink six or eight 250 mL (8 fl oz) glasses of water or other fluids every day, but some adults may need more or less.
All liquids count! Beverages like milk, juices, teas, coffee and sodas are all providing your body with fluids, but it’s important to limit caffeine and sugar. It’s best to stick with water whenever you can.
BONUS: Some fruits and vegetables like watermelon and spinach also provide hydration.
It might not be easy to get in the habit of drinking more water, so I recommend making small changes until it becomes second nature. I think you might find that you’ll start to “crave” your next glass of water!
How can you drink more water everyday?
Here are a few ideas that I’ve found helpful for increasing my water intake.
- Buy a nice, comfortable water bottle or drinking container that’s easy to drink from. If you get a clear bottle, you can decorate it yourself using stickers with encouraging messages.
- If you’ll be carrying your bottle around with you, see if you can find one with a handle or attach a handle for easy transporting. Make bringing your water bottle effortless. I don’t recommend getting the largest one out there – remember, when you add water, it will be heavy to carry.
- Add some flavour to your water with orange, lemon, or cucumber slices.
- Set a reminder in your smartphone (or a smartwatch) every hour and drink water every time the alarm goes off.
- Make sure it’s easy to access water when your water bottle is empty. Because I work from home often, I always have two full bottles ready to go, one that I drink from and the other in the fridge to swap out when needed.
- Create a water or hydration log to keep track of the amount of fluids you are drinking.
- Find an accountability buddy and help each other stay accountable for drinking more water.
Now, get out there and stay hydrated!
*Severe dehydration is a medical emergency and requires emergency treatment. Know the signs of severe dehydration by visiting My Health Alberta.
Do you have a wellness story that you want to share with your fellow CPAs? Email us at contact@cpa-assist.ca.
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