Just slight decreases in hydration can have significant effects on our health, physique, and performance goals.
Water has the ability be distributed to areas of the highest importance, thus as we become more dehydrated this can lead to the body trying to preserve water in areas such as the brain and nervous system, but levels dropping in spinal discs and joints, skin, hair, nails, digestive function, etc. Could one’s symptoms in those areas simply be the result of poor water intake or fluid balance/distribution?
Some of the tell-tale signs that you are becoming dehydrated are the following:
- Foggy thinking and memory recall issues
- Muscle cramping
- Lowered energy levels
- Slight drops in strength, endurance & power
- Dry skin, brittle hair & weak nails
- Dark-coloured urine
- Constipation (having less than one bowel movement/day)
Research has shown that just a small percentage of losses can impact physical performance. See the below percentage of water loss and consequences.
- 0.5% Increased strain on the heart
- 1% Reduced aerobic capacity
- 3% Reduced muscular endurance
- 4% Reduced muscle strength, motor skills, and cramping
- 5% Heat exhaustion, cramping, fatigue, reduced mental capacity
- 6% Physical exhaustion, heatstroke, and coma
- 10-20% Death