Immerse your health in hydration -

Immerse your health in hydration

Article by Nancy Huntington-Grahn BS, RN-BC

The science behind adequate hydration.

H2O: one oxygen atom, two hydrogen atoms->Connected by covalent bonds… water.

So simple, yet water is essential to life. Everything alive needs water. It plays a vital role in multiple physiological human body functions. Water serves as a building block in all our cells and tissues. Not only does water quench your thirst, but it also helps to keep your body functioning properly and really is the cornerstone to overall wellbeing.

Water is essential for the proper functioning of nearly every system in the body. It should come as no surprise that an average human is comprised of approximately 60 % water, mostly contained within cells. Some organs in the human body have a higher water content. The brain and kidneys contain a higher percentage of water, whereas the bones and teeth have the lowest water content. Regardless of water content, all parts of the body rely on adequate water to function properly.

The importance of hydration.

There are so many reasons to drink up! For instance, staying adequately hydrated is crucial for maintaining body temperature. As divers, we know our bodies can lose water through sweating during increased physical activity, especially in a hot environment. The body sweats to cool it, but core temperatures will rise if lost water from sweating is not replenished. Dehydration is also an individual preventable factor that could also lead to a potential increased risk of decompression sickness amongst other factors. Water also helps as a buffer to protect, lubricate and cushion joints, like the spinal cord and other tissues. Having adequate hydration helps you to enjoy increased physical activity while lessening potential discomforts like arthritis as we age. Water helps to carry nutrients and oxygen to your entire body.

By striving to achieve daily water intake goals to improve circulation, you are taking steps to make a positive impact to your overall health.

Water is lost through the natural act of respiration. As divers, water loss via respirations increases significantly because we breathe highly filtered and very dry, compressed air and other gases. Air in a scuba cylinder literally has no humidity, which in turn makes breathing while on scuba even more dehydrating. Losing water through your respirations is better known as insensible water loss. A fellow scuba SDI instructor uses a great mantra: for every tank you breathe, drink a bottle of water (thank you for this reminder, Scot W).

For anyone who has ever spent time on a boat, you are aware seasickness can creep up when you least expect it. Vomiting can potentially dehydrate and leave your body in an altered state of electrolyte imbalance. One tried and trusted remedy for nausea and vomiting is to get to the highest point of the boat, pick a point out on the horizon and focus on that direction. Motion sickness is mostly caused by conflicting sensory signals routed to your brain. Your eyes are signaling that everything is still, while your inner ear is signaling you are moving. Every proactive diver should carry electrolyte powder packets or comparable supplements. A large fluid deficit also has a large depletion of essential electrolytes. Replacing electrolytes is essential for vital organs to work optimally.

Immersion diuresis is a fascinating phenomenon experienced by divers. When a person is submerged in water, the surrounding pressure exerts a force on the body, particularly on the legs and abdomen. This pressure causes blood vessels to constrict and directs blood towards the core. The body interprets this increased central blood volume as fluid overload, prompting the kidneys to respond by producing more urine to eliminate the perceived excess fluid. This process, known as immersion diuresis, can result in frequent urination during and after diving. Understanding immersion diuresis underscores the importance of staying hydrated while diving. Divers must compensate for the fluid loss due to increased urination to maintain optimal hydration levels. Drinking water before, during, and after diving can help mitigate the effects of immersion diuresis and ensure that the body’s physiological functions continue to remain in balance.

Wind and salt water can contribute significantly to dehydration, especially for divers and those engaged in other water-related activities, like swimming or snorkeling. Exposure to wind over time can accelerate the evaporation of sweat from the skin, leading to fluid volume deficit. Additionally, salt water has a dehydrating effect when it meets the skin, drawing moisture out due to its high salt content. Hydration is crucial in such environments to maintain proper physiological functions. Drinking water before, during, and after exposure to wind and salt water can help counteract these dehydrating effects. Divers should be mindful of their hydration levels, as the combination of wind, sun, salt water, and the already dehydrating nature of breathing compressed air as mentioned earlier, can lead to significant fluid loss. By staying hydrated, individuals can ensure that their bodies function optimally, even in challenging conditions. Wind and salt water are powerful elements that demand respect. Divers need to be proactive, taking measures to avoid dehydration and maintain overall health.

How much water is enough and tips for hydration

Your weight is one variable that plays into how much water you should be drinking. To establish a baseline, a basic rule of thumb equation for people without fluid restrictions from their MD is as follows: Your weight X 0.5= ounces per day.

If you are exercising outside or diving in warmer climates, you may need to add more.

Maintaining optimal hydration is essential for overall health and well-being. Here are some practical tips to help you increase your water intake:

Begin your day by drinking a glass of water as soon as you wake up. This helps replenish fluids lost during the night and kickstarts your metabolism.

Always have a bottle of water within reach. Whether at your desk, in your car, or in your bag, having water readily available makes it easier to stay hydrated throughout the day.

Use your phone or a water tracking app to set hourly reminders to drink water. This can help you develop a regular hydration habit.

If plain water feels boring, add a slice of lemon, cucumber, or mint leaves to give it a refreshing twist. You can also try infusing your water with fruits.

Make it a habit to drink a glass of water before each meal. This not only helps with digestion but also ensures you are consuming water regularly.

Determine how much water you need based on your weight and activity level, set daily hydration goals, and track your progress to stay motivated.

Incorporate foods with high water content, such as cucumbers, tomatoes, watermelon, and oranges, into your diet. These foods can contribute to your overall daily fluid intake.

Develop a routine for drinking water. For example, drink a glass every few hours or after completing specific tasks. Consistency is key to staying hydrated.

Invest in a reusable water bottle and carry it with you wherever you go. This serves as a constant reminder to drink water and helps reduce plastic waste.

Pay attention to the color of your urine. Light yellow indicates good hydration, while darker shades suggest you need to drink more water.

By incorporating these tips into your daily routine, you can ensure that you maintain proper hydration levels and support your body’s overall health and functions.

Fun facts about water.

Water is essential for life, and it has some fascinating characteristics:

Each day, we can lose a bit more than a cup of water as we exhale.
About 68 percent of the Earth’s free water is trapped in glaciers.
Only about 3.5 percent of the water on Earth is fresh.
Drinking more water may improve memory and mood.
Low grade, mild dehydration is responsible for triggering headaches.
Water is the only substance on Earth that exists naturally in three states: solid, liquid, and gas.
Hot water freezes faster than cold water, a phenomenon known as the Mpemba effect.
An adult human needs about 2 to 3 liters of water per day to maintain proper hydration levels.
Water can dissolve more substances than any other liquid, making it a universal solvent.
Most of the water we consume comes from food, rather than direct drinking.

Cheers to your health and happy, safe diving!

Nurse Nancy Huntington-Grahn is a quarterly contributor to SDI International offering a unique perspective on health, well-being and the underwater world.

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