If you have any of the following symptoms you may be dehydrated:
- Fatigue
- Nausea
- Excessive thirst
- Muscle weakness/cramping
- Headache
- Dizziness/Lightheadedness
- Dry mouth
- No urination or less with a dark yellow color (Should urinate every 2-3 hours, clear to pale yellow color)
- Increased body temperature
- Constipation
- Difficulty breathing
The importance of drinking enough water is often underestimated. Considering our hot and humid weather and perspiration due to summer heat, I wanted to remind you of the importance of consuming enough water.
Every one knows that our bodies are 55-75% water depending on whether we are overweight, athletic, etc. Water exists inside and outside of every cell of our body making up 83% of blood and 73% of muscles among other structures. We are losing water with every breath, for sweat to decrease the body temperature, and when we excrete waste through urine and bowel movements.
What are the benefits of consuming water?
- Regulate body temperature
- Prevents constipation
- Lubricates joints, organs, tissues
- Delivers nutrients and oxygen to cells, transports waste such as CO2 and lactic acid away from cells
- Transports waste out of the body
- Moisture for the skin
- Strengthens muscles
How much?
We should consume at less 8-12 8 oz. cups per day. If you are perspiring, working in hot/cold climates, traveling in airplanes, playing sports, standard exercise, pregnant/breastfeeding, or are losing weight, your water requirements increase. It may be necessary to drink fluids with electrolytes if you are physically active more than an hour, vomiting or have diarrhea.
Where do you get most of your water?
Twenty percent of the water we consume comes from food and the other from drinking. If you consume caffeinated or alcohol beverages, you have instantly increased your requirements. Caffeine and herbs/dietary supplements such as ginger, dandelion, and juniper are diuretics and can cause water loss. Soft drinks and sugary drinks do not supplement for water.
What are foods with high water content?
- Watermelon
- Citrus Fruits
- Papaya
- Grapes
- Carrots
- Bell peppers
- Celery
- Spinach
- Apples
- Squash
Consult your health care provider or call 919-848-3333 if you have a specific health condition and want to know how much water you should consume.
Overhydration is rare but can result if an individual is losing electrolytes and water however only replenishes water. It is essential to consume electrolytes in addition to water when active for periods longer than 1-2 hours and an abundance of perspiration.
