Water and Hydration – What you Need to Know!

Tips and Information from the

American Dietetic Association

Summer Heat Challenges Fluid Intake

The heat of summer makes it easy to remember to drink water, but are you drinking enough?

Staying well-hydrated is essential to maintaining adequate blood volume, energy levels and body functions.  
 

At minimum, the average adult should consume eight 8-ounce glasses (or more, see below) of water or water-based beverages every day. However, the exact amount depends on your activity level, the outdoor temperature and your body composition.  If you’re working or playing outside, your hydration needs are higher. In addition, if you have more muscle than fat, you also need more liquid. And of course, with hot, humid days the need goes up.  
 

One quick estimation of dehydration is to check the color of your urine. You want it to be pale to colorless. Stay well-hydrated by drinking water, decaf beverages, juices, milk and eating lots of fruits and vegetables. Assess your intake of fluids by keeping track of how much water and water-based beverages you consume. In addition, count any frozen juice bars or icy treats. If your intake isn’t where it should be, carry a bottle of water around with you, or switch to water instead of an afternoon soft drink.  
 

Getting in the habit of drinking more fluids may take time, so increase your intake gradually and eventually you’ll easily consume what you need.

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Water, Water Everywhere

Throughout the day, an average person loses about 2 1/2 quarts of water (and even more if it’s hot and humid outside), so for optimal health you need to replace tha****er.

      *Men should consume about 3.7 liters (about 13 cups) of water daily.

      *Women should consume about 2.7 liters (about 9 cups).

Sound like a lot? Here are some tips to help you reach your goal:

• • Take a drink every time you walk past a water fountain.
• • Keep a glass or bottle of water at your desk if you’re a “subconscious" sipper.
• • Instead of a coffee break, take a water break.
• • Drink sparkling water with a squeeze of lemon at social gatherings.
• • Keep in mind, the water your body needs comes from the foods you eat and from beverages other than water.

Water keeps your kidneys cleansed and your joints lubricated. It flushes toxins from your system and keeps your skin healthy and looking good, so drink up! 
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Water…How Much Should You Drink?

The human body is made up of 50 to 75 percen****er, or about 10 to 12 gallons, so replenishing your body's water supply is crucial for proper function.   
 

According to the American Dietetic Association's Complete Food and Nutrition Guide, the average adult loses about two and a half quarts or about 10 cups of water daily. To maintain your body's fluid balance, you need to replace it each day.  
 

All fluids like juice, soup and even tea and coffee count (preferably decaffeinated). Many foods have high water content, too:  
 

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Know the Signs of Dehydration

No matter what sport or fitness activity you enjoy, staying properly hydrated is important. What are the signs of dehydration? 
 

*Some early signs are thirst, flushed skin, fatigue, increased body temperature, and faster breathing and pulse rate.  
 

*Later signs are dizziness, increased weakness and labored breathing with exercise.  
 

Replace fluids before symptoms get serious.  Remember to drink water rather than pouring it over your head. Drinking is the only way to re-hydrate and cool your body from the inside out.

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You Can Prevent Heat Stroke

Heat stroke, the most severe form of heat illness, is a potentially life-threatening result of intense exposure to the sun, in which you do not sweat enough to lower your body temperature. Heat stroke develops rapidly and requires immediate medical treatment.

Fortunately, you can do much to prevent heat-related illness in the first place. 
 

The average adult loses nearly 2.5 quarts (about 10 cups) of water daily; for athletes, it’s even more — a 150-pound athlete can lose three pounds of fluid in just one hour, the equivalent of six 8-ounce glasses of water.  During hot, humid weather or physical activity, fluid loss for everyone can be even higher. 
 

During the hot days of summer, you can take positive steps to avoid heat stroke, replacing the fluids you lose during the day:

• • Take water breaks during the day.
• • Buy a bottle of water next time you visit a vending machine.
• • Eat solid foods that supply a surprising amount of water like lettuce, watermelon, broccoli, grapefruit and yogurt.

Staying hydrated is important all year long but pay special attention to these tips during the hot days of summer.

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Bottled or Tap Water: Which is Better for You?

Bottled waters now contain everything from more oxygen to vitamins. But are those additions necessary?  
 

For most people, eating a variety of foods makes it easy to consume enough vitamins. In addition, more vitamins won’t improve athletic performance, unless you were vitamin-deficient to begin with. 
 

Consuming enough water is important to hydration. If you prefer flavored water over plain, check the label for calories per serving and added sugars.   
 

If you don’t want to spend extra money on bottled water, try adding a lemon, lime, orange slices or a small amount of fruit juice to enhance the flavor of tap water.

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Water Lingo

Grocery stores and restaurants offer varieties of water that are difficult to keep up with. Flavored, artesian, mineral, sparkling — what do these watery terms mean? Isn’****er … water? 
 

The Food and Drug Administration has developed definitions for each of these types of water, and more: 
 

• • Artesian water is a certain type of well water, collected without mechanical pumping. The well must tap a confined aquifer (an underground layer of rock or sand with water) that has water standing much higher than the rock, gravel or sand.
•  
• • Mineral water contains standard quantities of minerals that must be naturally present, not added.
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• • Purified water has been processed to remove minerals and other solids. (Purified doesn’t mean it is better for you than any other kind.)
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• • Sparkling is water with a “fizz," either with added carbon dioxide or naturally carbonated. (Seltzer, tonic and club soda are not sparkling water, they are considered soft drinks.)
•  
• • Spring water comes from an underground source and naturally flows to the surface. It must be collected at the spring or through a bored hole that taps an underground source of the spring.
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What type of water, if any, is best for you? Both tap and bottled water are regulated by the government; especially when it comes from large municipal water systems, and tap water is just as safe for drinking as bottled water.

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Preventing Heat-Related Illness

Dress for the heat. Wear lightweight, light-colored clothing. Light colors will reflect away some of the sun's energy.

Drink water. Carry water or juice with you and drink continuously even if you do not feel thirsty. Avoid alcohol and caffeine, which dehydrate the body.

Eat small meals and eat more often. Avoid foods that are high in protein whi*****rease metabolic heat.

Slow down. Avoid strenuous activity. If you must do strenuous activity, do it during the coolest part of the day, which is usually in the morning between 4:00 a.m. and 7:00 a.m.

Stay indoors when possible.

   Take regular breaks when engaged in physical

activity on warm days. If you recognize that you, or someone else, is showing the signals of a heat-related illness, stop activity and find a cool place.  
 

RESOURCE:  AMERICAN RED CROSS