Drink Water: Stay Hydrated when Gaming

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• Lionel Thomas

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References:

• Get the Facts: Data and Research on Water Consumption

  Centers for Disease Control and Prevention
  https://www.cdc.gov/nutrition/data-stati...
  
  

• What is the Average (and Ideal) Percentage of Water in Your Body?

  Healthline
  https://www.healthline.com/health/body-w...
  Summary:
  The average percentage of water in the human body varies based on factors such as gender, age, and weight. More than half of a human's body weight is composed of water from birth, and while this percentage decreases over time, it generally remains above 50% throughout a person's life.
  
  At birth, approximately 74% of a baby's body weight is water. For adults, the water percentage ranges from 47% to 73%, with men typically having a slightly higher water percentage than women.
  
  Water is stored in different body parts, including the brain and heart (73% water), lungs (83%), skin (64%), muscles and kidneys (79%), and bones (31%). It exists within cells (intracellular fluid) and outside cells (extracellular fluid), with about two-thirds inside the cells.
  
  Water plays crucial roles in the body, including being a building block of cells, metabolizing and transporting nutrients, flushing waste, maintaining body temperature, protecting sensitive tissues, and lubricating joints.
  
  Water percentage can be calculated using formulas like the Watson Formula, or online calculators. The healthy amount of water to consume depends on factors like age, weight, and activity level. It's generally advised to consume an amount in ounces equal to half one's weight in pounds, with hydration sources including drinks and water-rich foods like fruits and vegetables.
  
  Dehydration, or insufficient water intake, can lead to symptoms like fatigue, dark urine, less-frequent urination, dry mouth, dizziness, confusion, and in severe cases, serious health conditions. Conversely, drinking too much water can result in water intoxication or electrolyte dilution, which can also have serious health consequences, especially for individuals with certain medical conditions. Maintaining a healthy water intake and avoiding dehydration is essential for overall health.
  
  

• How much water should you drink a day?

  Medical News Today
  https://www.medicalnewstoday.com/article...
  Summary:
  The amount of water a person should drink varies based on factors such as age, size, activity level, and temperature. The commonly suggested eight glasses of water per day is not a one-size-fits-all recommendation and lacks significant scientific evidence. The U.S. Food and Nutrition Board's 1945 advice was to consume 2.5 liters of water per day, including from prepared foods. Today, there isn't a universal recommendation on daily water intake.
  
  For infants under 6 months, plain water is not recommended. For children over 12 months, water should be incorporated into their daily routines and as an alternative to sweetened drinks. Recommended daily intake for most adults aged 19-30 years is 3.7 liters for men and 2.7 liters for women, with pregnant and breastfeeding individuals requiring additional fluid. Older adults, due to health conditions and medications, are more susceptible to dehydration.
  
  Water intake can come from fluids as well as high water-content foods like fruits and vegetables. During exercise, increased water consumption may be necessary depending on the type of activity, environmental factors, and individual size and muscle mass. The body regulates fluid levels primarily through thirst and urine output.
  
  Excessive water intake could lead to a rare condition called hyponatremia, or water intoxication, which occurs when sodium levels in the blood become dangerously low. This condition is more common in endurance athletes, individuals with diabetes, and those on certain medications.
  
  

• How Much Water Should You Drink Based on Your Weight?

  Medicine Net
  https://www.medicinenet.com/how_much_wat...
  Summary:
  The amount of water a person should drink each day can vary greatly, depending on factors such as weight, climate, activity level, and overall health. As a general guideline, you should aim to drink half an ounce to an ounce of water per day for each pound you weigh. For example, if you weigh 150 pounds, you should consume 75 to 150 ounces of water a day.
  
  The National Academies of Sciences, Engineering, and Medicine provide a recommendation for daily fluid intake: 15.5 cups (125 ounces) of fluids for men and 11.5 cups (91 ounces) of fluids for women. However, these are general guidelines and should be adjusted based on personal factors such as activity level and climate.
  
  Hydration levels can be checked by observing the color and odor of urine. Clear or light yellow urine with little odor suggests you are well-hydrated, whereas darker and more aromatic urine indicates dehydration.
  
  The article also suggests guidelines for water intake based on age, with infants requiring only breastmilk or formula, children aged one to three needing four to eight cups of water a day, and adult men requiring 13 to 16 cups and women 9 to 12 cups.
  
  Drinking eight cups or 64 ounces of water per day is a common recommendation, though this may need to be adjusted depending on factors like physical activity, climate, and individual health conditions. Drinking water can aid in weight loss by suppressing appetite and increasing feelings of fullness, but should be complemented with a healthy diet and regular exercise.
  
  Excessive water consumption can lead to a condition called hyponatremia, which is a dangerously low level of sodium in the blood. Therefore, while hydration is essential, it's also crucial to avoid overhydration. If in doubt, it's always advisable to consult a healthcare professional for personalized recommendations.
  
  

• Salt

  Better Health Channel
  https://www.betterhealth.vic.gov.au/heal...
  Summary:
  Salt, an electrolyte comprised of sodium and chloride, is heavily consumed in our diets, often in excessive quantities. The average Australian consumes almost double the recommended sodium intake, leading to potential health issues, such as high blood pressure and other health conditions. A significant amount of this salt intake comes from processed foods, often unknowingly to the consumer.
  
  Our bodies do need some sodium to help regulate fluid levels and maintain the correct volume of circulating blood and tissue fluids. However, our diets usually contain far more sodium than needed, which can be harmful. Excessive sodium intake has been linked to heart failure, kidney problems, edema, stroke, stomach cancer, osteoporosis, and more.
  
  It's recommended that adults consume no more than 5 grams of salt a day, or 2,000mg of sodium, to prevent chronic disease. Sodium intake above this level is associated with health risks like high blood pressure, kidney disease, and cardiovascular disease. Children, too, are consuming too much salt, establishing unhealthy eating habits that may persist into adulthood.
  
  Reducing salt intake is possible by adjusting dietary habits, gradually decreasing the amount of salt used in cooking, choosing foods with less hidden salt, and avoiding high-salt, processed foods. Another aspect to consider is maintaining a good balance of potassium in the body, which helps nerves, muscles, and the heart to function properly and can counteract some of the effects of high sodium intake. Foods high in potassium include bananas, apricots, mushrooms, and spinach.
  
  Lastly, iodine is also an essential nutrient, vital for the healthy functioning of our thyroid gland. Most bread in Australia is made with iodised salt to ensure sufficient iodine intake. However, it's crucial for pregnant and breastfeeding women to get enough iodine, often requiring supplements, as low iodine levels can affect the brain development of their child.
  
  

• How the body regulates salt levels

  National Institutes of Health (NIH)
  https://www.nih.gov/news-events/nih-rese...
  Summary:
  This article discusses a series of experiments that reveal how the body regulates its salt and water balance, overturning previous beliefs about the role of thirst in this process. The study, led by Dr. Jens Titze, was conducted on men participating in a simulated space flight program, in which their daily salt intake was strictly controlled. The researchers discovered that the body retained and released sodium in weekly and monthly patterns, irrespective of the level of salt consumed. These rhythms also applied to hormones aldosterone and glucocorticoids, which are crucial in regulating sodium excretion and metabolism, respectively.
  
  Contrary to prior assumptions, the researchers found that increasing salt intake led to the kidneys conserving water and excreting excess sodium through concentrated urine, rather than stimulating thirst. As a result, participants drank less when their salt intake was highest. This indicates that the body maintains its fluid balance not only by excreting sodium but also by actively retaining or releasing water.
  
  Further experiments in mice indicated that high salt diets increase glucocorticoid levels, causing muscle and liver to burn more energy to produce urea, which is then used by the kidney for water conservation. This shift in metabolism may partially explain why high salt diets are associated with health issues like diabetes and heart disease that are linked to metabolic syndrome. Titze suggests that there is much more to understand about the role of salt in metabolic syndrome beyond its connection to high blood pressure.
  
  

• Sea Salt: Uses, Benefits, and Downsides

  Healthline
  https://www.healthline.com/nutrition/sea...
  Summary:
  Sea salt, produced by evaporating salt water, is believed by some to offer health benefits due to its minimal processing and trace mineral content. It contains sodium chloride, a compound vital for fluid balance and blood pressure regulation, and minerals like potassium, iron, and calcium. However, these nutrients are present only in minute amounts, making sea salt's nutritional advantage over table salt negligible.
  
  Despite having larger granules, sea salt isn't inherently healthier or lower in sodium than table salt. Consuming excessive sodium, regardless of the type of salt, can lead to health problems like high blood pressure and heart disease.
  
  There are claims that sea salt aids hydration, blood pressure regulation, digestion, and skin health, but they lack robust scientific backing. Though sea salt can help meet your sodium needs, it can also be obtained from other foods. Moreover, consuming too much salt can lead to health issues such as high blood pressure, osteoporosis, and kidney stones.
  
  Sea salt can be used in cooking, providing distinct flavors compared to table salt. Additionally, it may be used in bathwater for potential skin benefits, although research is still inconclusive on this. Ultimately, sea salt can be beneficial when used judiciously, but it should not be considered a health remedy.