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Drink Water: Stay Hydrated when Gaming

While gaming, it’s important to stay hydrated in order to avoid becoming dehydrated. Dehydration can lead to a number of problems, including headaches, dizziness, and fatigue. It can also make it difficult to concentrate and make decisions. As a result, staying hydrated while gaming is essential in order to perform at your best. There are a few simple ways to stay hydrated while gaming. First, hydrate when you are thirsty. It’s also a good idea to have a drink nearby while you’re gaming, so you can take a sip when you need it. And finally, avoid drinks that contain caffeine or alcohol, as they can actually contribute to dehydration. By following these simple tips, you’ll be able to stay hydrated and perform at your best while gaming.

 

How much Water Should I Drink?

They say that water is life, but few of us take the time to look into exactly what this means and how we can optimize our water intake to live well. For those interested, the most common question that arises is how much water a normal human being should drink in a day to be healthy.

The answer isn’t as straightforward as many of us might have been led to believe. As you will read, this comes down to an individuals circumstances and may change, and best to talk to your Physician to determine how much you should be drinking. 

 

The Stuff of Life

One of the most interesting factoids about water is that it covers about 70 % of the Earth’s surface and makes up about 70% of the average human body. The coincidence is telling since water is essential for the healthy function of every cell, organ, and process in our body. 

 

How Much Water is Good for You?

Now, most of us grew up learning that we should drink 6 to 8 glasses of water each day, yet there are various factors you should consider.

These include, but not limited to:

  • Environment: People living in hot, dry areas may need to drink more water because they lose much more in the form of perspiration.

  • Food: Fruit and Vegetables are natures water bottles and assist with hydration; those eating dry foods may find they need to drink more water.

  • Exercise: Should you be leading a very active life, you may need more fluids to replace what you lose through your exertions.

  • Health Condition: Some health conditions lead to heightened fluid loss and possible dehydration.

  • Medication: Always talk to your physician about water in take with concern to medications you are taking.

  • Pregnancy: Pregnant or nursing women may need to take in additional fluids to keep up with the increased demands on their bodies.

Note that about 20 percent of a person’s fluid intake will be derived from food and the rest of what someone drinks.

 

Good Sources of Water

Water, Fruit and Vegetables

When it comes to staying hydrated, there are a variety of options available. However, not all sources of water are created equal. Tap water (filtered) is a good choice for hydration, as it is typically treated to remove impurities. Fruit and Vegetables are also a great source. In addition, fruit and vegetables often contain other nutrients that can be beneficial to health, making them a well-rounded choice for hydration.

Fruit and Vegetables are nature’s water bottles!

 

Sea Salt and Hydration

Adding a small amount of Sea Salt (ie. Celtic Sea Salt) or other types of natural, unrefined salt to your water can aid in hydration. This practice is known as making “sole water” or “salted water“.

Salt, in appropriate amounts, helps to balance the fluids in your body and aids in proper cell function. When you drink water with a little bit of natural salt, your body can actually absorb and utilize the water more effectively, as the minerals in the salt help to carry the water into the cells.

However, it’s important to use this method responsibly. Too much salt, especially for those with certain health conditions, can have adverse effects such as raising blood pressure. Always consult with a healthcare professional before making significant changes to your dietary regimen.

 

Is it Possible to Drink Too Much Water?

Yes, while it is essential to stay hydrated, it is possible to drink too much water. One of the risks of drinking too much water is that it can cause the body to lose electrolytes, which are minerals that help regulate fluid levels in the body. This is known as water intoxication also known as .

Find out more about Hyponatremia here.

While it is important to stay hydrated, it is also important to be aware of the signs of water intoxication and to limit your intake of fluids if you are at risk, if unsure talk to your physician.

 

Final Thoughts

While there’s plenty of advice out there on how much water you should take each day, the bottom line here is that it will largely depend on your particular circumstances.

Notes:

  • Salt:
    Adding a small amount of Sea Salt aids in hydration helps to balance the fluids in your body and aids in proper cell function.

  • Fruits and Vegetables:
    Many fruits and vegetables have a high water content which can help to keep you hydrated. In addition to their high water content, many fruits and vegetables also provide important electrolytes, like potassium and magnesium, which aid in maintaining your body’s fluid balance.

If unsure, talk to your physician.

Author:

Lionel ThomasLionel Thomas
Father, Gamer and Founder with a Passion for Health, AI, Environment and Gamification of Life.

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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.

 
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