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  • Writer's pictureGary Foreman


Updated: Jun 10

We will take a close look at: WATER!

*WHAT is dehydration

*HOW to hydrate and

*WHAT are the BENEFITS of hydration. 

The human body is made up of approximately 72% water, just like the earth we live on. If we lose or do not replace, as little as 1% over a moderate period of time, we could experience the symptoms and detriments of dehydration. Other factors that need to be taken into consideration for fluid loss are external or environmental conditions such as temperature, humidity, elevation and physical activity. For example, if you are very active in a higher, dryer environment over a long period of time, you could experience troublesome symptoms quicker and need more water and electrolyte mix to assist.

What is dehydration?

Here is a dictionary definition!

Dehydration: a harmful reduction in the amount of water in the (human) body.

Why is a water reduction or lacking water harmful? Let’s look at some of the symptoms and see exactly WHY we need more water.

Here are SOME signs, symptom, and detriments of dehydration:


  • Urine appears a strong yellow or orange. Some call this dark. This urine color is present when we first wake up in the morning. Our breath during sleep is the cause of releasing moisture from the body. Upon awakening, we are dehydrated first thing in the morning. Clear water is going to be needed to avoid further symptoms. If your urine is this color during the day, don’t wait, go get some water in ya! If you are NOT urinating, this is also a symptom.

  • Constipation: water is needed to lubricate the bowels. Here is another good reason to consume some water first thing in the morning. Within a few hours, sometimes much sooner, depending on the previous day’s consumption, the bowels will be lubricated enough to eliminate. Remember, elimination is an integral part of digestion!

  • Headaches: there are lots of reasons why you might have a headache. Dehydration is one of the most common. Along with headaches in that region of the body is also brain fog, dizziness, lightheadedness, and poor cognitive performance. Memory could be impaired and poor concentration another possibility. All this could be a risk to valuable work and study. Simple decision making could be a challenge.

  • Muscle cramps: can be uncomfortable and even painful. This is detrimental to those preparing for, or, recovering from exercise. Daily exercise is important, so water plays an important role. The ratio of electrolytes like sodium, calcium and potassium, along with the amount of water in your system, is responsible for keeping your muscles functional.

  • Rapid heart rate: Exercise elevates the heart rate however, if after the “cool down” period your heart rate is still up, get some water without delay. If that doesn’t work fairly quickly consider a visit to a health care professional. 

These are only a few of the symptoms. There can be many more.

What are the benefits of drinking water or more water? 

Besides relieving the symptoms presented above here are some other advantages:

  • Helps lubricate joints

  • The elimination of water cleanses the body of unwanted toxins 

  • Assists with elimination of FAT cells. Fat cells are eliminated from the body through urine, sweat and breath. All this demands the intake of water.

  • Regulates body temperature. This is true in summer AND winter. 

  • Aids digestion

  • Strengthens and calms the nervous system. Balances the emotions. This means less extremes.

How to hydrate and manage this throughout the day!

  • Yes, an available restroom is necessary but it’s worth it, based on the above symptoms and detriments.

  • There are re-usable water bottles available everywhere. This keeps one-time use plastics out of the environment. Get one and keep it full of good quality H2O. Get the water in ya and repeat.  

  • If you are thirsty, or have a dry mouth drink! This indicates you are already dehydrated and could be at risk for one of the symptoms above.

 Also keep this in mind, if you consume caffeine, alcohol, smoke and/or consume high sodium foods, this contributes to dehydration and the relate symptoms. Many prescription drugs are also culprits of dehydrations. Consult your physician for the side effects of those prescriptions. More water is needed to compensate!

  • Small sips frequently are the best. Guzzling water to get more in fast does not work. It does not get absorbed and becomes eliminated quickly. Fast consumption gives the human the illusion that the dehydration symptoms are being taken care of but the symptoms will linger and persist.

  • Eating a large range of water-rich foods, such as salad vegetables; EX: lettuce, spinach, cucumber, tomato – to name a few and in-season fruits, will hydrate quickly and keep you hydrated, especially once you’re in the habit of sourcing your nutrition from these food groups. 


Water is important for many reasons. We need water to function well and ultimately to survive. Look at the beasts in nature. The beasts gather and build their homes and nests around sources of water. Water has a large range of benefits and effects how we get through the day, week and ultimately life. Water WILL improve the way we interact with others such as business associations, family, spouse, friends, and neighbors. Drink 80 ozs per day depending on your daily activity. More activity more water. Higher temperatures in the summer months, more water. Lower temperatures in the winter months equals a dryer environment, water is necessary. 

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