We all know that water is essential to life. It helps regulate our body temperature, lubricates our joints and carriers nutrients between our major organs and flushes out the waste. In biology we learned that the body is comprised of approximately 65% water. Did you know your brain is 73% water?<
Hydration is crucial for optimal brain (and body) function.
Studies have shown that a 1 to 2% reduction in body weight over the day can be a sign of mild dehydration that is significant enough to reduce mental performance (e.g., concentration, alertness, short-term memory) and overall productivity.
That’s why in addition to getting regular exercise, to perform your best at work you need to be sure you are adequately hydrated.
How much fluid should you be drinking each day?
Most scientific experts recommend on average, an intake of fluid and food equal to:
- Men: 85 ounces or 2.5 liters
- Women: 64 ounces or 2 liters
That seems a bit low – particularly if you work-out. An easy calculation is to plan to drink at least half your body weight in fluid ounces. So if you weigh 160 pounds, you should take-in at least 80 ounces (2.365 liters) of fluid per day.
You can also use this HYDRATION CALCULATOR from About.com that factors in time spent exercising and get a closer estimate.
TIP #1: Drink plenty of water. But you can mix-it-up a little with other beverages like, herbal teas, coffee, low-sodium broth, flavored water (with squeezed lemon – it’s great for weight loss), 100% fruit juice and milk.
TIP #2: Start your day off right. Drink 20 ounces of cold water when you first wake up to get your metabolism revved-up and detoxify.
So, stay on top of your game at work by slipping in a few short workouts with the OfficeGym throughout the day and remember to hydrate!
“Make physical activity part of your everyday”
To your health,
Your friends at OfficeGym
1 Popkin BM et al. (2010). Water, hydration and health. Nutr Rev 68(8): 439-58.
About.com. Hydration Calculator: http://nutrition.about.com/library/blwatercalculator.htm
Dave, Adam. (2013). The Benefits of Drinking Water Just After Waking Up.http://www.livestrong.com/article/446197-the-benefits-of-drinking-water-just-after-waking-up/
Natural Hydration Council. FAQs on Hydration. http://www.naturalhydrationcouncil.org.uk/hydration-facts/faqs-on-hydration/