THIS COLUMN TYPICALLY focuses on the role of proper eating in maintaining an overall healthy lifestyle, but sometimes we forget that consuming enough water is just as important for our health. In the heat of summer, getting the right fluids and staying properly hydrated is essential— especially for our older folks and littlest ones who can get seriously dehydrated in a very short time. The effects of dehydration on these populations can be life-threatening.
I’m often asked how much water is enough. Can you drink too much? Are all fluids equal? These are simple questions with not-so-easy answers. But let’s try to simplify.
Water and the body
Water is our body’s principal element and makes up 60% of our body weight. In fact, every bodily system depends on water. Water flushes toxins out of vital organs; carries nutrients to the cells; creates a moist environment in the nose, mouth, and ears; etc. When dehydration sets in, your body does not have enough water to carry out all these normal functions. Even mild dehydration can drain your energy and make you tired. Think of hydration this way: every day is a constant water in/water out, flush-and-fill process for proper functioning.
So how much do we need?
By now, everyone has heard the recommendation of getting eight 8-ounce glasses of water a day, and this remains pretty good advice for most people. Men, due to their generally greater body mass, actually need a little more—about 13 cups of water. Pregnant woman are not only eating for two, but drinking for two as well, so they also need additional fluids—about 10 cups. Breastfeeding moms should be drinking even more water—about 13 cups a day—so their babies are sure to get enough fluid.
A good rule of thumb is to drink enough fluid so that you rarely feel thirsty and produce 6 or more cups of colorless or light-yellow urine a day.
Factors that affect hydration Exercise and environment play a big part in your hydration status. If you engage in rigorous exercise that makes you sweat, you need to drink extra water to compensate for the fluid loss. For example, if you’re into long-distance endurance sports, such as marathon running, you should plan to drink an extra 2 to 3 cups or even more.
Sports drinks can be helpful during long bouts of exercise; they replace not only water, but also sodium lost in perspiration. Also, don’t quit drinking the minute you stop moving. You should continue to replace fluids well after exercise.
Hot and humid weather is another factor that increases your need for fluid. If you have ever visited the Southwest, you’ve probably noticed that everyone there leaves home with a water bottle and refills it constantly throughout the day.
As a matter of fact, paying close attention to what the locals do when you’re away on vacation is often a good way to stave off dehydration—not to mention sunburn, heat exhaustion, and other heat-related issues. For example, spend a little time in sunny Florida, and you’ll soon figure out that the locals tend to frequent the beaches in the morning and evening when the sun is low on the horizon. It’s only the tourists who bake themselves to a crisp in the intense midday sun.
Illness is yet another source of dehydration. Fever, vomiting, and intestinal flu can all rob you of fluids. In these cases, you definitely need to drink more water. Physicians will sometimes recommend sports-type drinks to help the body maintain its fluid balance, especially for children. Although it’s uncommon to drink too much water, it does happen as we see in the emergency room. When your kidneys are unable to excrete the excess water, the electrolyte (mineral) content of the blood becomes diluted, resulting in low levels of sodium in the blood. This is called hyponatremia. Endurance athletes, runners, and marathoners who drink huge amounts of water are at risk of developing this condition.
“Think your drink”
Although water is the ideal fluid for your body, you can also count other fluids toward your total intake. Beverages such as milk, coffee, and lemonade all count. Some of the foods we eat—e.g., watermelon and tomatoes— contribute small amounts of fluid to our overall intake as well.
So, this summer, I want you to “think your drink.” Choose water first, then if you still feel thirsty, go ahead and drink the soda, juice, or coffee that you initially thought you wanted. Remember, the goal is to stay hydrated for good health—and that means keeping your system flushed and filled.
Laurie Syring, RDN/LD, is Clinical Nutrition Manager at ProMedica Flower Hospital. ✲
