The topic of adequate hydration is a subject I have written on in a prior column. It is important to focus on this as we are in the midst of extremely high temperatures.
Outside activities, particularly where we sweat have the real possibility of affecting the hydration within our bodies.
There is a lot of misleading or outright misinformation as well as a lack of awareness about this topic. This column will reiterate many of the points from that earlier column as the issue is of significant importance to good health.
How much water should you drink each day?
Although a seemingly basic question there is no simple answer. Understanding the importance of water to our health and well-being is of paramount importance for a better quality of life. Varying recommendations have been forthcoming but, in truth, your water needs depend upon many factors, including your health, how active you are and where you live.
Getting enough water every day is important for your health. Healthy people meet their fluid needs by drinking when thirsty and drinking with meals. Most of your fluid needs are met through the water and beverages you drink. However, you can get some fluids through the foods that you eat. For example, broth soups and foods with high water content such as celery, tomatoes, or melons can contribute to fluid intake.
Functions and health benefits
Water is your body's principal chemical component, making up, on average, 60 percent of your body weight. Every system in your body depends on water. Some specific properties of water in relation to its effect on bodily systems are listed below:
- Moistens tissues such as those in the mouth, eyes and nose
- Regulates body temperature
- Protects body organs and tissues
- Lubricates and cushions joints
- Lessens the burden on the liver and kidneys through urination, perspiration and bowel movements
- Helps dissolve minerals and other nutrients to make them accessible to the body
- Carries nutrients and oxygen to cells
- Helps prevent constipation
Dehydration can occur when you have insufficient water in your body to carry out normal bodily functions. Your energy can be drained with a feeling of tiredness even with mild dehydration.
How much water do we need?
Water is lost on a daily basis through your breath, perspiration, urine and bowel movements. Consuming beverages and foods that contain water is necessary to replenish its water supply and for proper bodily function.
Among several approaches to approximate water needs for the average, healthy adult living in a temperate climate are the following:
Replacement approach. The average urine output for adults is about 1.5 liters (6.3 cups) a day. You lose close to an additional liter of water a day through breathing, sweating and bowel movements. Food usually accounts for 20 percent of your total fluid intake, so if you consume 2 liters of water or other beverages a day (a little more than 8 cups) along with your normal diet, you will typically replace the lost fluids.
Eight (8)-ounce glasses of water a day. Another approach to water intake is the "8 x 8 rule" — drink eight 8-ounce glasses of water a day (about 1.9 liters). The rule could also be stated, "drink eight 8-ounce glasses of fluid a day," as all fluids count toward the daily total. Though the approach isn't supported by scientific evidence, many people use this basic rule as a guideline for how much water and other fluids to drink.
Dietary recommendations. The Institute of Medicine advises that men consume roughly 3 liters (about 13 cups) of total beverages a day and women consume 2.2 liters (about 9 cups) of total beverages a day.
Even apart from the above approaches, if you drink enough fluid so that you rarely feel thirsty and produce 1.5 liters (6.3 cups) or more of colorless or slightly yellow urine a day, your fluid intake is probably adequate.
Factors in water needs
You may need to modify your total fluid intake depending on how active you are, the climate you live in, your health status, and if you're pregnant or breastfeeding.
Exercise. If you exercise or engage in any activity that makes you sweat, you need to drink extra water to compensate for the fluid loss. An extra 400 to 600 milliliters (about 1.5 to 2.5 cups) of water should suffice for short bouts of exercise, but intense exercise lasting more than an hour (for example, running a marathon) requires more fluid intake.
How much additional fluid you need depends on how much you sweat during exercise, the duration of your exercise and the type of activity in which you're engaged.
During long bouts of intense exercise, it's best to use a sports drink that contains sodium, as this will help replace sodium lost in sweat and reduce the chances of developing hyponatremia, which can be life-threatening. Also, continue to replace fluids after you're finished exercising.
Environment. Hot or humid weather can make you sweat and requires additional intake of fluid. Heated indoor air also can cause your skin to lose moisture during wintertime. Further, altitudes greater than 8,200 feet (2,500 meters) may trigger increased urination and more rapid breathing, which use up more of your fluid reserves.
Illnesses or health conditions. Signs of illnesses, such as fever, vomiting and diarrhea, cause your body to lose additional fluids. In these cases you should drink more water and may even need oral rehydration solutions, such as Gatorade or Powerade.
Also, you may need increased fluid intake if you develop certain conditions, including bladder infections or urinary tract stones. On the other hand, some conditions such as heart failure and some types of kidney, liver and adrenal diseases may impair excretion of water and even require that you limit your fluid intake.
Pregnancy or breast-feeding. Women who are expecting or breastfeeding need additional fluids to stay hydrated. Large amounts of fluid are used especially when nursing. The Institute of Medicine recommends that pregnant women drink 2.3 liters (about 10 cups) of fluids daily and women who breast-feed consume 3.1 liters (about 13 cups) of fluids a day.
Other sources of fluid
Although it's a good idea to keep water within reach at all times, you don't need to rely only on what you drink to satisfy your fluid needs. What you eat also provides a significant portion of your fluid needs. On average, food provides about 20 percent of total water intake, while the remaining 80 percent comes from water and beverages of all kinds.
For example, many fruits and vegetables, such as watermelon and tomatoes, are 90 percent to 100 percent water by weight. Beverages such as milk and juice also are composed mostly of water. Water is one of your best bets because it's calorie-free, inexpensive and readily available.
Staying safely hydrated
Using thirst alone is generally not a good idea as a guide for when to drink. By the time you become thirsty, it's possible that you may already be slightly dehydrated. Also note that as you get older your body is less able to sense dehydration and send your brain signals of thirst.
Excessive thirst and increased urination can be signs of a more serious medical condition. Consult a physician if you experience either.
To ward off dehydration and make sure your body has the fluids it needs, make water your beverage of choice. Nearly every healthy adult can consider the following:
- Drink a glass of water with each meal and between each meal.
- Hydrate before, during and after exercise.
- Substitute sparkling water for alcoholic drinks at social gatherings.
Thanks to the Centers for Disease Control and Prevention, The Mayo Clinic and the National Institute of Medicine for much of the information here.
Resources:
The Centers for Disease Control and Prevention (CDC) provides some good fact-based information on drinking water and intake at cdc.gov/nutrition
A good fact sheet by the National Hydration Council on the essentials of good hydration can be accessed at naturalhydrationcouncil.org
Reference:
Another more detailed review titled, "Water, Hydration and Health" is available for at the following link from the U.S. National Library of Medicine/National Institutes of Health at
ncbi.nlm.nih.gov/pmc/articles/PMC2908954/
Mark A. Mahoney, Ph.D. has been a Registered Dietitian/Nutritionist for over 30 years and completed graduate studies in Nutrition & Public Health at Columbia University. He can be reached at marqos69@hotmail.com.
Never miss a story: Subscribe to the Tallahassee Democrat.
"drink" - Google News
July 28, 2020 at 01:38AM
https://ift.tt/303CacO
Drink to your health: Water is important in summer heat - Tallahassee Democrat
"drink" - Google News
https://ift.tt/2STbaKe
https://ift.tt/2VWmZ3q
Bagikan Berita Ini
0 Response to "Drink to your health: Water is important in summer heat - Tallahassee Democrat"
Post a Comment