It’s been a long and strenuous drill weekend. You’re tired and have been working hard to successfully complete the mission before the final formation and that long drive home. You clean up and head over to the latrine hoping there aren’t many others ahead of you who have the same idea. As you exit, you realize how thirsty you are and recall a recent safety briefing about the importance of staying hydrated. “I need to drink more,” you say to yourself. “I’m really looking forward to a cold beer or two when I get home.”
See anything wrong here? In Basic Training, we were all taught the warning signs of heat exhaustion and about how quickly it can occur. Dehydration can affect anyone, and staying properly hydrated is critical not only to your physical well-being, but also to your mental well-being. Beyond that, the well-being of your unit could also be impacted by your dehydration. “My unit?” you ask. Yes, your unit, and here’s why.
The human body is two-thirds water. We all lose water through normal breathing and urination, and the rate of loss increases as we exert ourselves. Dehydration occurs when the body loses more water than it consumes. This loss upsets the delicate balance of minerals in our bodies and has a negative effect on our bodily functions. Most people don’t feel thirsty until they are dehydrated to a level of about two percent, at which point the negative effect on your physical performance is likely showing through symptoms such as slow thinking, sleepiness, irritability and aches and pains.
Higher levels of dehydration can produce even more pronounced symptoms such as anxiety, mental confusion and an inability to stay awake. Remember, safety first? If you are severely dehydrated and driving, you are likely a safety risk to yourself and others.
Do you now see how dehydration can impact your unit? As Soldiers, we rely on every member of the unit to do his or her part efficiently and effectively. Staying properly hydrated keeps our minds alert and our bodies functioning properly – both important factors for optimal performance while on duty.
There is, of course, the question of what to do if you find yourself showing signs of dehydration. Should you guzzle water until you feel better? Well, you could and should if this is your only option. A better solution, however, is to stay ahead of the problem. Carry a water bottle or canteen throughout the day and sip from it frequently. A good goal is to drink an eight-ounce serving of water a minimum of six to eight times each day – more if you are exercising or the temperature is high. Flavored water drinks are acceptable, but plain water does the job, has fewer calories and costs less. If you are wanting variety or to include minerals, try adding a slice of lemon or substituting one eight-ounce serving with coconut water. Remember, water is the best source of hydration, and since caffeine and alcohol typically stimulate urination, it is a good rule of thumb not to count them toward your daily servings goal.
BY: Elaine M Gullotta, MA, Life Coach, Resident in Counseling, ARNG Officer (Ret)
