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At your job, you are always
looking for ways to perform better and more efficiently
while you work. But did you know there are some people
who may not be performing at their best because they
are mildly dehydrated? For these people to avoid dehydration
it can be as simple as knowing their proper hydration
level and paying attention to their thirst.
The scientific evidence between
cognitive performance and dehydration, although limited,
is strong, and continues to grow. A recent survey conducted
by GfK Roper on behalf of The Coca-Cola Company, indicated
that employed Americans are informed about the merits
of staying hydrated, yet many are not putting this knowledge
into practice.
About three in four, or 73 percent
of those surveyed, said that drinking sufficient fluids
throughout the day to maintain proper hydration is essential
to being able to concentrate during the day -- as many
as who said getting a good night's sleep is essential.
Yet surprisingly, 31 percent of those surveyed, especially
those who work outdoors, also admitted to deliberately
drinking less than they would like while at work to
avoid having to take bathroom breaks, therefore overriding
thirst signals.
"In a world where many
people are consistently trying to juggle a hectic work
schedule, people may sometimes override thirst signals
and, thus, become mildly dehydrated, which can affect
a person's ability to perform at his or her best,"
says Maxime Buyckx, M.D, director of nutrition and health
sciences for The Coca-Cola Beverage Institute for Health
and Wellness.
Dr. Buyckx notes that such common
things as feeling fatigued, lack of focus or concentration,
headaches, sleepiness and infrequent bathroom breaks
could be signs of mild dehydration, but may be overlooked
or attributed to other daily factors in a person's life.
It is unknown what percentage of people in the workplace
in fact become dehydrated to this extent, but people
who have a pronounced feeling of thirst are likely to
be mildly dehydrated. "It's easy to ignore these
signs or attribute them to a busy working environment
or personal life. But if people paid just a little bit
more attention to these signals their bodies are giving
them and made sure to maintain proper hydration, it
may help them to be at their best during the day."
"Your body is constantly
losing water through simple acts such as breathing,
perspiration and going to the bathroom," adds Dr.
Buyckx. "More is lost through daily activities,
especially strenuous exercise or working in high temperatures.
So it's important that it be replaced."
Many types of liquids help keep
the body hydrated. The myth that caffeine causes dehydration
is just that, a myth. According to the Institute of
Medicine of the National Academy of Sciences, all beverages,
including those with caffeine, contribute to hydration
needs. One example is the popular soda Diet Coke, which
is made of 99 percent water.
By visiting www.MakeEveryDropCount.com,
you can learn more about hydration and tips that will
help you stay healthy. Consider these ideas:
- Determine your daily hydration
needs. Consider factors like age, gender, weight,
environmental conditions and activities. On the site
there is a Hydration Calculator to help you determine
how much you need to drink each day to feel and perform
at your best.
- Choose beverages that you
enjoy. Several studies show that adults consume about
45 to 50 percent more liquid when it's flavored. Be
sure to incorporate no- and low-calorie options to
control calorie intake.
- Eat more fruits and vegetables.
They tend to have a high water content, which makes
them a great option for helping to meet individual
hydration needs.
- Don't exclusively rely on
thirst. By the time you are thirsty, chances are mild
dehydration has already set in. Hydrate throughout
the day. Try keeping a water bottle or beverage in
your vehicle, at your desk, in a cooler or wherever
you will be reminded to drink. Take regularly scheduled
beverage breaks; ideally at least one break per hour.
- If your job involves traveling,
pay special attention to fluid intake on the airplane.
High altitudes tend to have low humidity, which increases
water loss through the skin and decreases the sensation
of thirst.
Proper hydration can help
you be at your best throughout the day. Make sure to
select the right beverages for your dietary needs and
lifestyle.
Courtesy
of ARAcontent
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