DentaltownUK Winter 2017 - 55

(around 60 percent), but it's also lost through
sweating, the lungs, the skin and faeces. The
average human body loses 2,000-2,500ml
per day-much more in hot weather and
during exercise. Depending on intensity and
temperature, we could lose approximately
1,000-2,000ml per hour during exercise.
We must ensure that our water intake is
sufficient; when water intake and output are
in balance, the body is adequately hydrated.
Everyone should aim to consume a minimum
of about 2 liters per day, and more-active
people may require up to around 5L per day!

Good and bad rehydrators
Throughout our days, in an attempt to
stay hydrated we consume many drinks. Some
drinks are better for us than others. The best
rehydrators are fluids where the sugar content
is equal to (isotonic) or less than (hypotonic)
the blood. The best rehydrator will always
be drinking water.
Bad rehydrators are drinks where the
sugar content is greater than (hypertonic)
the blood. Through osmosis, this causes
water to be drawn out of the blood and into
the gut, causing dehydration rather than
rehydration. Many fruit juices and sugary
sports drinks are hypertonic.
Other drinks we should avoid when

trying to stay hydrated are drinks that contain
diuretics (substances that increase urine
output). The main diuretics found in our
diets are in caffeine (tea, coffee and soft
drinks) and alcohol.

Assessing hydration levels
Observing the colour of our urine is
perhaps one of the best indicators we have of
our hydration levels. Clearer urine indicates
that we are hydrated, while more concentrated
urine suggests we are dehydrated. Thirst is
not a good indicator for hydration levels,
because it's a response to dehydration.

Dehydration
Dehydration occurs when there is a
deficit of total body water. Dehydration
occurs when water intake is insufficient or
when water output is excessive (for example,
haemorrhage, prolonged vomiting or diarrhoea, and profuse sweating).
Losing just of 2 percent of your body

weight in water-for a 60-kilogram person,
this is 1.2L of water) will seriously compromise
physical and mental performance. A loss of
5 percent-for a 60kg person, this is 3L of
water- can be fatal. Early signs of dehydration are poor concentration, headaches,
fatigue, reduced muscle function, dry mouth
and decreased urine output.

The take-home message
Water is essential. The large number of
vital roles it plays in our bodily functions
explains why increasing water intake is one
of the best habits you can develop to improve
your health. Keeping hydrated helps our
bodies function optimally both mentally
(improved concentration and energy) and
physically (improved fat-burning ability).
To make sure you're consuming enough
water daily, it's a good idea to keep a bottle
of water close at hand. I keep a bottle of
water with me daily and aim to drink 3-4L
per day. ■

dentaltownuk.com \\ WINTER 2017

55


http://www.dentaltownuk.com

Table of Contents for the Digital Edition of DentaltownUK Winter 2017

Cover
Meet the Team
Editorial with Mike Gow
Howard Speaks
Continuing Education Update
Continuing Education Update
BACD News
Show Your Work
Message Boards-Implants
The Icing on the cake
Conteporary Endodontics
BACD Meetings
Message Boards-Advice on Broken #29
Shifting Tides
Time Out
Through the Keyhole
Mouth Guards
Lifestyle
Students
Work/Life Balance
Wish List
DentaltownUK Winter 2017 - Cover
DentaltownUK Winter 2017 - Cover2
DentaltownUK Winter 2017 - 3
DentaltownUK Winter 2017 - 4
DentaltownUK Winter 2017 - Meet the Team
DentaltownUK Winter 2017 - Editorial with Mike Gow
DentaltownUK Winter 2017 - 7
DentaltownUK Winter 2017 - Howard Speaks
DentaltownUK Winter 2017 - 9
DentaltownUK Winter 2017 - Continuing Education Update
DentaltownUK Winter 2017 - 11
DentaltownUK Winter 2017 - Continuing Education Update
DentaltownUK Winter 2017 - 13
DentaltownUK Winter 2017 - 14
DentaltownUK Winter 2017 - BACD News
DentaltownUK Winter 2017 - 16
DentaltownUK Winter 2017 - 17
DentaltownUK Winter 2017 - Show Your Work
DentaltownUK Winter 2017 - 19
DentaltownUK Winter 2017 - 20
DentaltownUK Winter 2017 - 21
DentaltownUK Winter 2017 - Message Boards-Implants
DentaltownUK Winter 2017 - 23
DentaltownUK Winter 2017 - 24
DentaltownUK Winter 2017 - 25
DentaltownUK Winter 2017 - 26
DentaltownUK Winter 2017 - 27
DentaltownUK Winter 2017 - 28
DentaltownUK Winter 2017 - 29
DentaltownUK Winter 2017 - The Icing on the cake
DentaltownUK Winter 2017 - 31
DentaltownUK Winter 2017 - Conteporary Endodontics
DentaltownUK Winter 2017 - 33
DentaltownUK Winter 2017 - 34
DentaltownUK Winter 2017 - 35
DentaltownUK Winter 2017 - 36
DentaltownUK Winter 2017 - BACD Meetings
DentaltownUK Winter 2017 - 38
DentaltownUK Winter 2017 - 39
DentaltownUK Winter 2017 - Message Boards-Advice on Broken #29
DentaltownUK Winter 2017 - 41
DentaltownUK Winter 2017 - 42
DentaltownUK Winter 2017 - Shifting Tides
DentaltownUK Winter 2017 - 44
DentaltownUK Winter 2017 - 45
DentaltownUK Winter 2017 - Time Out
DentaltownUK Winter 2017 - 47
DentaltownUK Winter 2017 - Through the Keyhole
DentaltownUK Winter 2017 - 49
DentaltownUK Winter 2017 - Mouth Guards
DentaltownUK Winter 2017 - 51
DentaltownUK Winter 2017 - Lifestyle
DentaltownUK Winter 2017 - 53
DentaltownUK Winter 2017 - 54
DentaltownUK Winter 2017 - 55
DentaltownUK Winter 2017 - 56
DentaltownUK Winter 2017 - 57
DentaltownUK Winter 2017 - Students
DentaltownUK Winter 2017 - 59
DentaltownUK Winter 2017 - 60
DentaltownUK Winter 2017 - Work/Life Balance
DentaltownUK Winter 2017 - 62
DentaltownUK Winter 2017 - 63
DentaltownUK Winter 2017 - Wish List
DentaltownUK Winter 2017 - Cover3
DentaltownUK Winter 2017 - Cover4
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