Water is an essential element of wellbeing, yet we often neglect it. One of the things brought into greater awareness by the recent gulf coast tragedy is the importance of clean water and its power to bring health to life. Your body is about two-thirds water and your brain even more, about 85 percent. Water is vital to the functioning of every cell and organ system in the human body. Water regulates body temperature, lubricates and cushions joints, protects your spinal cord and other sensitive tissues, and helps your body to get rid of waste.
According to the Mayo Clinic, the average adult loses more than 10 cups of water daily, along with electrolytes, like potassium and calcium, simply by sweating, breathing and eliminating waste. You need to replace lost water to prevent dehydration, which is a major stressor to the body.
Seventy-five percent of people have mild, chronic dehydration. When severe, dehydration is a life-threatening emergency. Thirst is a signal that your body is on the way to dehydration, but it is not always the best gauge, especially in children and older adults. A better indicator is infrequent urine output that is dark yellow or amber in color.
On these hot summer days, and during exercise or illness, monitor fluid loss and pay close attention to symptoms that your body may not be receiving enough water, including dry mouth and skin, muscle weakness, headaches, digestive problems, joint discomfort, sleepiness, poor brain function, low blood pressure, irritability (and fussiness in children), sinus/allergy problems, breathing difficulties, and heart problems.
Consider the following tips for getting enough water and preventing dehydration:
- Consume plenty of fluids. One easy to remember guideline is to drink at least eight, 8-ounce glasses of water each day. By drinking about two liters of water a day along with a healthy diet, you will typically replace your lost fluids. The Institute of Medicine advises that men consume three liters, about one liter more than women per day.
- Eat whole fruits and vegetables, such as strawberries, grapefruit, blueberries, green peas, spinach, and zucchini. They have high water and fiber content and are low in calories and energy density. Cantaloupe and watermelon, two popular summertime fruits are at least 90 percent water. The USDA’s website, www.ars.usda.gov/ba/bhnrc/ndl, lists the water and fiber content, and other food components for hundreds of fruits and vegetables.
- Drink more water in hot or humid weather to help lower your body temperature and to replace what you lose through sweating. If dehydration occurs, get into a shady area, recline, and rehydrate.
- When exercising, you need more water, but use caution. Drink one to two cups of water before exercise, and more for endurance events, and replenish fluids regularly during activity. Too much water can cause bloating and discomfort and potentially hyponatremia, a dangerous condition that can occur when your blood sodium becomes too low.
- If you are sick, drink extra fluids. Keep in mind that ginger ale and soda are high in sugar and contain too little sodium to replenish lost electrolytes.
Get immediate medical care if you develop severe signs of dehydration such as extreme thirst, no urination for eight hours, shriveled skin, dizziness and confusion. If you have a medical condition such as diabetes or are pregnant, check with your doctor about how much fluid you need.
To learn more about where your drinking water comes from, how it’s been treated, and if it’s safe to drink visit: www.cdc.gov/healthywater
Sources: CDC, Mayo Clinic, Institute of Medicine, USDA, LifeWork Strategies (www.youradvocate.com), and Washington and Shady Grove Adventist Hospitals. The Health Tip of the Week is for educational purposes only. For additional information, consult your physician. Please feel free to copy and distribute this health resource.
