Even in an air-conditioned room, you can become dehydrated. Why frequent hydration is important
Even on days when you don't exercise and don't sweat, such as office work, a healthy adult loses approximately 2.5L of water from their body per day. Of that, approximately 0.9L evaporates without you noticing through the skin and breathing—a phenomenon called "insensible perspiration."
Before you feel thirsty, your body's water content has already decreased by 1-2%, and at this stage, concentration and work efficiency tend to decline.
Caffeine contained in coffee and green tea has a diuretic effect, so the amount excreted tends to be greater than the amount consumed, making it difficult to use as a substitute for hydration. On days when you drink a lot of coffee, you need to consciously add water.
【Tips for Effective Hydration】
① Drink 1.5-2L per day in small, frequent amounts
If you drink a large amount at once, it will be excreted all at once as urine, so it's important to consume it frequently. Make it a habit to drink a cup right after waking up in the morning and another cup before bed at night.
② Choose room-temperature water or hot water
Green tea and coffee, which have diuretic effects, are not suitable for preventing dehydration, so room-temperature water or hot water is recommended.
③ Set alarms for hydration timing
Simply setting a hydration reminder on your computer or smartphone can prevent you from forgetting to drink while doing desk work.
Even indoors, your body gradually loses water. By dropping the habit of "drinking only when thirsty" and switching to drinking at set times, you'll notice improvements in afternoon concentration and fatigue. Since many people drink a lot of coffee, we recommend consciously increasing your water intake.
https://www.otsuka.co.jp/oxygen-lab/water/dehydration.html External link
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エアコンの効いた室内でも脱水になる。こまめな水分補給が大切な理由
運動をせず汗をかかない事務作業の日でも、健康な成人で1日約2.5Lの水分が体から失われています。そのうち約0.9Lは、皮膚や呼吸から気づかないうちに蒸発する「不感蒸泄（ふかんじょうせつ）」によるものです。
喉の渇きを感じる前に、体の水分がすでに1～2%減少しており、この段階で集中力や作業効率が低下しやすくなります。
コーヒーや緑茶に含まれるカフェインには利尿作用があるため、飲んだ量より排出量が多くなりやすく、水分補給の代わりにはなりにくいです。コーヒーをよく飲む日こそ、意識的に水を足す必要があります。
【効果的な水分補給のコツ】
① 1日1.5～2Lを目安にこまめに飲む
一度に大量に飲むと尿として一気に排出されてしまうため、こまめに摂取することが大切です。朝起きてすぐ一杯、夜寝る前にも一杯を習慣にしましょう。
② 常温の水か白湯を選ぶ
利尿作用のある緑茶やコーヒーは脱水対策には向きませんので、常温の水や白湯がおすすめです。
③ アラームで補給タイミングを作る
パソコンやスマートフォンに水分補給アラームを設定するだけで、デスクワーク中の飲み忘れを防げます。
室内にいても体はじわじわ水分を失っています。「喉が渇いてから飲む」という習慣をやめて、時間を決めて飲む習慣に切り替えるだけで、午後の集中力や疲れやすさが改善されますよ。多くの人がコーヒーをよく飲むからこそ、意識的に水分を摂取することをおすすめします。
https://www.otsuka.co.jp/oxygen-lab/water/dehydration.html External link
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