Water makes up more than two thirds of human body weight, and without water, we would die in a few days. The human brain is made up of 95% water, blood 82% and lungs 90%. A mere 2% drop in our body’s water supply can trigger signs of dehydration: fuzzy short-term memory, trouble with basic math, and difficulty focusing on smaller print, such as a computer screen. Mild dehydration is also one of the most common causes of daytime fatigue. Following her last blog on easy ways to have a healthy lunch, dietitian Bana Salameh shares some tips on how much water you need to increase your productivity at work.
Everyone’s needs are different. In general, men need about 3 litres (12 cups) and women 2.2 litres (9 cups) of water. And water comes from all sources, including food!
Yes! Up to ¼ of our daily water needs come from food. Good sources of water include fruits and vegetables, cooked grains like rice and oatmeal, dairy products including milk and yogurt, as well as meat and alternatives like chicken breast, salmon, tofu, cooked beans, chickpeas and lentils.
Headache, fatigue, difficulty in concentrating, dry mouth, reduced urine output, urine appears dark yellow, bloated feeling.
Caffeine is no substitute for water, so drink it in moderation! A lot of us enjoy that cup of freshly brewed coffee at some point throughout the day. A little caffeine will help keep you alert, but make sure not to overdo it. Try to have no more than 3 – 4 cups of coffee or caffeinated tea per day and beware of the specialty coffees that can pack lots of fat, sugar and calories!
Some people are more sensitive to caffeine than others and may find that caffeine causes restlessness, anxiety, nervousness, insomnia or stomach upset. So sip on water and decaf beverages throughout the day to stay feeling alert and energized!
