Drink up and recharge
Energy and Water
by Tom Buckley
Energy is our currency to alertness and better performance, but what exactly is energy? Energy is defined as the body’s ability to perform work. Human energy is measured as Kilojoules (or kilocalories) and may be scientifically defined as the ability to raise the temperature of one litre of water by 1 degree. Another way to think of energy is the ability to “do”.
The human body is a mass of living cells suspended in a medium of water. Each of these cells requires energy to carry out (or do) their designated roles within the body. For example, the heart cells job is to beat and push oxygen to needy organs and the brain cells main job is to transmit impulses while awake and importantly while sleeping.
In order for cells to function optimally, a stable internal environment is required. This stable internal environment is known as homeostasis. Haemostatic balance is maintained by adequate ventilation and perfusion of blood to bodily organs that is partially related to our hydration status. The chain of reactions involving energy production and usage is known as energy metabolism. In order for energy metabolism and homeostasis to be maintained cells require a stable body temperature (around 37oC), adequate fuel (approximately 1 k/calories per Kg/hour under normal conditions) and adequate hydration (approximately 1-2 mls/kg/hour). All of these factors have been scientifically linked to better energy, health and wellbeing and cannot be ignored.
Keeping a balance between catabolism (breaking down molecules) and building up molecules (anabolism) is important in the pursuant of daily performance. Energy balance can be summarized as follows: Input + production = utilization and output. In other words, your output is directly related to your dietary intake and your ability to produce energy. This does not come naturally to most and we have to work at training our bodies to be able to maximally use the nutrition we consume to reach our maximal alertness and energy levels. Monitoring our daily energy levels and stepping on the scales regularly are simple ways to help keep a check on the input: output side of things. However, knowing how much fluid to take daily, something that is so dependent on not just your activity, but environmental factors such as the temperature not to mention individual requirements.
Here are a few simple tips to help you keep on top of fluids through out the day:
• Pay attention: thirst begins when the concentration of blood, an indicator of our state of hydration, rises by less than two percent. To prevent dehydration, do not ignore thirst – it’s your cue to “fluid up”. Also remember, feelings of thirst can be interpreted as feelings of hunger.
• Watch your urine colour: the darker the urine – the more likely it is that your heading towards dehydration. Also, notice how often you need to pass urine. In the absence of any medical conditions, once a day is very little where as ten times a day is a bit much.
• Don’t let hydration be accidental: be conscious about how much you drink. Left to chance – chances are your not drinking enough.
• Remember it doesn’t have to be water: fluid is fluid, whether it’s in soup, tea or soaked up in a rice dish, once it gets absorbed…its still fluid.
So drink up and recharge!
Tom Buckley a University lecturer and researcher in the field or Health Sciences whose doctoral studies focused on physiological responses to stress. Author of several peer reviewed publications and supporting author of Flip the Switch, his current research interests are in human factors related to performance and wellbeing