I heard from my cousin, SAF doesn't practise Water Parade any
more, is it true?
Too much or not enough water is both Not Good!
ST - Paying heed to the amount of fluids that we drink daily may
be more important than you think.
While eight glasses of water per day is a reliable guide,
factors such as gender, level of activity, diet and body weight
influence the exact amount of water that one needs.
'An individual's daily water intake can vary widely," said Dr
Chin Khong Ling, a family physician at Healthway Medical Sengkang
Clinic.
'Generally, adult females need 2.2 litres while males need 2.9
litres of water daily, but this can go up to 4.5 litres for those
doing manual work in high temperatures," he added.
This is because exertion causes the body to lose water through
sweat.
Other than perspiration, water is also lost through breathing,
urine and stools, said Dr Wong Wei Mon, a senior physician at
Raffles Medical.
Even mild dehydration, which refers to a fluid deficit of 2 per
cent, can wreak havoc on one's body and mind.
'Physically, one may experience perceived or real muscle
weakness," said general practitioner Karen Soh of Pacific Wellness
Centre. 'Psychological effects include tiredness, headaches and a
reduced ability to concentrate and analyse information," she
said.
Research such as a 1998 study published in the European Journal
Of Clinical Nutrition found that mild dehydration decreases
mathematical ability, visual-motor function and short-term memory.
Later studies also found adverse effects on perception and reaction
time.
The reason for such serious consequences is water's key role in
major bodily functions.
'Water makes up more than 70 per cent of most tissues, including
muscle, skin and visceral organs," said Dr Wong. 'Our bodies need
water for blood circulation, digestion, to maintain body
temperature and for hormonal communication between the organs.'
All three doctors agreed that thirst is a poor indicator of
dehydration.
'By the time you get thirsty, it is too late," said Dr Wong,
adding that we should drink water frequently throughout the day and
avoid too many diuretic beverages like coffee and alcohol, which
promote water loss through urination.
However, one should not overdo drinking either. Too much
water leads to water intoxication, where electrolyte
levels in the bloodstream are diluted to very low levels, warned Dr
Soh.
'Water intoxication can occur in endurance athletes who drink
plain water without replacing the electrolytes lost through sweat
or in those involved in low-intensity exercise but who over-hydrate
in the belief that tremendous water intake is beneficial," she
said.
Dr Soh added that such cases are rare as the kidneys will try to
remove the excess fluid, and one should consider
electrolyte-containing beverages after physical exertion instead of
plain bottled or tap water.
