Stay Hydrated: The Importance of Water for Students

Students can often juggle classes, studying, and social activities, but one crucial aspect of their health can sometimes be overlooked: hydration. Our bodies are made up of over 75% water, and staying properly hydrated is vital for our physical and mental well-being. Unfortunately, this can replaced with sugary drinks and alcohol, which can lead to dehydration and negatively impact our health, energy levels, and focus.

Why Hydration Matters

Water plays an important role in maintaining health. It helps regulate body temperature, transport nutrients, and remove waste. Despite this, studies show that over two-thirds of adults, including students, do not drink enough water daily. By drinking water regularly, the  body can stay  hydrated and functioning optimally, which is especially important during busy university days.

The Thirst Trap

Many students wait until they feel thirsty to drink water, but this is not a great indicator of hydration needs. The body may feel thirsty and may already be dehydrated. Instead of waiting for thirst to kick in, make it a habit to drink water throughout the day. Keeping a reusable water bottle in class or while studying can make this easier.

The Impact of Exercise and Sleep

If the student participates in sports or regular physical activities, their need for water increases. During exercise, the body loses water through sweat, so it is essential to drink enough water to replenish what is lost

Hydration for Active Students: Why It Matters

Understanding the significance of hydration becomes even more critical. Engaging in physical exercise increases your body’s demand for water, and failing to meet those needs can lead to dehydration, which can affect performance and overall health.

Understanding Water Loss During Exercise

When physical activity is taking place, the body generates heat, and to cool itself down, it sweats. This process is essential for regulating body temperature, but it also results in the loss of fluids. Depending on the intensity and duration of the exercise, as well as environmental factors such as temperature and humidity,  a significant amount of water can be lost through sweat. In fact, during vigorous exercise, this can be anywhere from 0.5 to 2 litres of water per hour! 

This loss of water is not just about fluid; this includes electrolytes, such as sodium and potassium, which are vital for muscle function and overall bodily processes. If these fluids aren’t replenished, there could be symptoms of dehydration, including fatigue, dizziness, muscle cramps, and decreased athletic performance.

The Importance of Replenishing Fluids

To maintain optimal performance and support your body during physical activities, it’s crucial to drink enough water before, during, and after exercise. Here are some guidelines to help stay adequately hydrated:

Pre-Exercise Hydration 

Aim to drink enough water at least two hours before engaging in physical activity. This allows the body to fully absorb the fluids and helps ensure a great star to the workout in a well-hydrated state.

Hydration During Exercise

For workouts lasting longer than 30 minutes, make it a habit to drink water at regular intervals. 

Post-Exercise Recovery

After exercising, it’s equally important to replenish lost fluids.

Signs of Dehydration in Active Students

It's essential to recognise the signs of dehydration, especially during physical activity,  common symptoms include:

Thirst

• Feeling thirsty is an early sign that your body needs more fluids.

Dry Mouth

•  A lack of saliva and a dry feeling in your mouth can indicate dehydration

Fatigue

• Dehydration can lead to feelings of tiredness and lethargy, making it difficult to focus on studies or perform well in sports.

 Dark Urine

• If the colour in the  urine is darker than a pale yellow, it could be a sign to drink more water.

Muscle Cramps

• Insufficient hydration can lead to muscle cramps during or after physical activity.

Benefits of Staying Hydrated

Increased water intake has a multitude of benefits, especially for students:

Improved Concentration

• Staying hydrated can help enhance focus and cognitive function, making it easier to study and retain information.

Healthier Skin

• Drinking enough water can lead to glowing skin, as it helps to flush out toxins and keep skin hydrated.

Reduced Fatigue

• Adequate hydration can help combat feelings of tiredness and support overall energy levels.

Better Mood

• Dehydration can affect mood and mental clarity, so drinking enough water can help keep with feeling happy and alert.

Simple Tips to Increase Water Intake

Carry a Water Bottle

• Invest in a reusable water bottle and keep it throughout the day. Set reminders to drink water regularly.  

Set a Daily Goal

• Aim for at least 8 glasses of water daily, track intakes using apps or a simple checklist.  

Flavour It Up

• If plain water isn’t appealing, try adding slices of lemon, cucumber, or mint to enhance the flavour without adding sugar.  

Drink Before Meals

• Make it a habit to drink a glass of water before each meal to aid digestion and help regulate appetite.

Stay Mindful of caffeine and alcohol

• Limit intakes of caffeinated beverages and alcohol, as they can lead to dehydration.

Make it a daily habit to drink water, and notice a positive difference in feelings and function throughout busy days.

Remember, investing in hydration is investing in health.