Hydration: how much water should I be drinking?
You’ve heard it before… Water is essential for life.
Optimal hydration is necessary for survival, overall health, and well-being. Water is required by the body to carry out bodily functions, as it is made of 50-70% of water.
We live in a fast-paced, busy world. If you are reading this you are most likely busy, and the chances are high that the majority of us are dehydrated at this very moment. It is easy to get caught up in all the things to do in our day that we forget to nourish ourselves. It sometimes goes unnoticed until the day is nearly over that you skipped meals, and don't remember the last time you opened your water bottle. In fact, up to 75% of the US population suffers from chronic dehydration.
This article will shed light on water in the human body, the importance of hydration, signs of dehydration, and how to determine your needs.
Benefits of water
Helps the body remain at a normal temperature as sweating is a cooling mechanism.
Gets rid of bodily waste through urination (peeing), perspiration (sweating), and bowel movements (through poop).
Lubricates and protects your joints, organs, spinal cord, and other sensitive tissues in the body.
Assist in muscle recovery.
Aids in digestion and absorption of food.
Essential for brain function/cognition as brain is made up of roughly 80% water.
Your body needs water in order to digest food properly. Without enough, you may experience irregular bowel movements, gas, bloating, heartburn, and other discomforts that can impair your quality of life. Increasing your fluid intake may help get things moving in the right direction again. Water aids in breaking down soluble fiber from your diet to keep your digestion process on track. Mineral water is especially beneficial—look for products enriched with sodium and magnesium. Water also helps flush harmful bacteria from your bladder and can play a large role in preventing dehydration and its symptoms, such as urinary tract infections (UTIs).
Signs of dehydration:
Extreme thirst
Dizziness or headache
High body temperature. Feeling of warmth.
Diarrhea or vomiting
Dry mouth or lips
Flaky skin
Fatigue or confusion
Dehydration occurs when you use or lose more fluid than you take in, and your body doesn't have enough water and other fluids to carry out its normal functions.
It's normal to lose water from your body every day by sweating, breathing, peeing, pooping, and through tears or saliva (spit). However, if you don't replace fluids that are lost, you will increase your risk of dehydration. Anyone may become dehydrated, but the condition is especially dangerous for young children and older adults.
Symptoms of dehydration can be mild, moderate or severe, depending on how much of your body weight is lost through fluids. Two early signs of dehydration are thirst and colored urine - dark yellow pee. This is the body's way of trying to communicate with us to increase fluid intake.
If you suspect that you or your child is severely dehydrated, seek immediate medical attention. Signs of dehydration in kids include: fewer than six wet diapers per day (for infants) and no wet diapers or urination for eight hours (in toddlers). Physical signs can include: sunken soft spot on your infant's head, sunken eyes, dry-wrinkled skin, dry tongue and dry lips, few or no tears when crying, deep-rapid breathing, or cool-blotchy hands and feet.
Dehydration symptoms in adults may include: headache, delirium and confusion, tiredness (fatigue), dizziness weakness and lightheadedness, dry mouth and/or a dry cough, increased heart rate and rapid pulse. Adults 60 and older are at greater risk for dehydration for a number of reasons, including natural drops in thirst levels and body composition changes. Older adults are also more likely to take diuretics and other medications that cause fluid loss in the body. Certain medications, such as diuretics (water pills) and some blood pressure medications, also can lead to dehydration, generally because they cause you to urinate more.
What are the risk factors of dehydration?
The importance of hydration cannot be overstated and in severe cases can lead to a medical emergency. Dehydration can lead to serious complications and dysfunctions that affect tissue structure in your body and impair virtually all the major functions your body performs on a daily basis, including those needed for physical performance and cognition.
Even mild dehydration—as little as 2% fluid loss—can affect memory, mood, concentration, and reaction time. If you don't drink enough fluids when you're exercising vigorously and perspiring (sweating) heavily, you may end up with a heat injury, ranging in severity from mild heat cramps to heat exhaustion or potentially life-threatening heatstroke.
Prolonged or repeated bouts of dehydration can cause UTI's, kidney stones, and even kidney failure.
Low blood volume shock (hypovolemic shock). This is one of the most serious, and sometimes life-threatening, complications of dehydration. It occurs when low blood volume causes a drop in blood pressure and a drop in the amount of oxygen in your body.
Things you can do to treat dehydration
You should drink lots of water and fluids if you have any dehydration symptoms. If you feel sick or have been sick, you may find it hard to drink, so start with small sips and then gradually drink more. Usually, you can easily replace the lost liquid by drinking fluids and eating foods that contain water.
Some foods that have a high water content include: Watermelon, Cucumber, Celery, Squashes.
You can usually treat mild dehydration and moderate dehydration drinking more fluids and resting in a cool, indoor environment. Prioritizing water as a primary source of fluids will provide your body with necessary fluids. Oral rehydration solutions are a home-solution that does not requires assistance from medical professionals. These are usually powder packets to mix with water and drink. Before using, ask your pharmacist which rehydration solutions are right for you or your child.
Severe dehydration requires prompt medical attention so that symptoms can be treated immediately to prevent long-term damage. Hospital care may include blood tests to check your electrolyte levels and kidney function**,** rehydration solutions such as fluids given intravenously (IV) through your vein, with continued monitoring of electrolyte imbalance and rest.
How much water do I need each day?
How to determine your needs:
Daily fluid, or total water intake depends on your age, body weight, sex, if you are pregnant or breastfeeding, etc. The amount will also vary depending on your surrounding environment and level of activity. If you live in a hot, dry place like Tucson Arizona, or a place with humid weather, or you are an athlete or are more physically active - remember sweat is a loss of water and minerals, therefore you will need to increase your daily water intake to resupply your body.
Most healthy people can stay well hydrated by drinking water and other fluids whenever they feel thirsty. For some people, fewer than 8 glasses may be enough. Other people may need more. The more active you are the more water you’ll need to replace lost fluids.
While plain water is best for staying hydrated, other drinks and foods can help, too. Water can be found in fruits and vegetables (for example, watermelon, tomatoes, and lettuce), and in soup broths.
Additionally, drink more when there's a higher risk of dehydrating. For example, if you're sick, sweating due to hot weather or exercise, or you have severe diarrhea, you will want make sure you are getting enough fluid.
The Academy of Nutrition and Dietetics general recommendation for daily water intake includes, about 11.5 cups of water per day for women, and 15.5 cups a day for men. Again, this is a general view, and depending on your age, weight, activity level, medical conditions, living environment, these amounts can differ.
Here is a link to the Academy’s website page for hydration recommendations:
Why avoid sugary beverages?
According to the CDC, or the Center for Disease Control, sugary beverages have been found to increase risk of chronic disease such as obesity, Cardiovascular Disease such as Heart Disease, Type 2 Diabetes, Kidney disease, Obesity. These sweet beverages also increase dental decay and cavities, your risk for dehydration, and contributes to weight gain.
Sugary beverages can include fruit juices, carbonated drinks, sport and energy drinks, sweetened waters, beverages with added table sugar. These beverages are sweetened with a number of forms of added sugars such as high-fructose corn syrup, malt syrup, molasses, and much more.
Hydration is best achieved through drinking water.
Ways to increase your daily water intake:
Carry a personalized, reusable water bottle
Something you can bring with you everywhere, and that you can refill.
Choose water over sugary drinks
If you are used to drinking more beverages other than water, it will take some getting used to.
TIP: When you go out to eat, instead of going for your typical tea or soda order, opt for a water instead, your body will thank you later. Or limit sugary beverages by only drinking water with meals.
Be creative with your water
Fun additions to your water like, a lemon or lime wedge to add a citrus flavor; your favorite fruits, even try going off what is in season - to save money and continue to be adventurous with your additions.
Conclusion
In conclusion, humans require water for a variety of biological functions, such as breathing, blood circulation and digestion. In addition, water is necessary for healthy cells, tissues and organs to maintain their natural structure. Drinking enough water helps ensure that your body maintains a proper fluid balance; avoid dehydration, constipation, and related health complication risks like kidney stones, urinary tract infections. It is especially important to drink more fluids when you live in hot weather, are active, or are sick, in order to stay hydrated, to prevent dehydration.
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