Drink Up – Avoid the Real Health Perils of Dehydration

It’s a warm sunny day.  Maybe you’ve been working in the yard, finished exercising or having a fun day at the pool or beach.  You’re feeling parched. Make sure you reach for a tall glass of water.  You are already beginning to feel the signs of dehydration.  Some other factors that can contribute to dehydration include:  illness with fever, vomiting or diarrhea, or living at high altitudes. 

When you aren’t properly hydrated, your body’s natural response is thirst.  You should respond to thirst right away by drinking fluids – preferably water.  When dehydration occurs, your body can’t function normally.  It is a condition that occurs when you lose more fluids than you take in and this can become dangerous if left untreated. Even mild dehydration can drain your energy and make you tired.

About two-thirds of your bodyweight is water.  All of your cells need water to work.  Water is also the base for all of your different body fluids, including saliva, blood, urine, sweat, and joint fluid.  Water also helps keep your temperature normal.  No living thing can survive without water.  The NIH (National Institute of Health) describes some signs that you are getting dehydrated include feeling very thirsty and having headaches.  Your mouth or skin may feel very dry.  And, your urine may get darker because your body is trying to conserve water.  If dehydration becomes severe, it can cause confusion, fainting, an inability to urinate, and rapid heartbeat and breathing.  At this point, it can be life-threatening, and you should see medical attention immediately.  

measuring glass with 2/3 water

How much water do you need to avoid Dehydration?

So how much fluid does the average, healthy adult living in a temperate climate need?  The U.S. National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is:

  • About 15.5 cups (3.7 liters) of fluids a day for men
  • About 11.5 cups (2.7 liters) of fluids a day for women

These recommendations cover fluids from water, other beverages and food.  About 20% of daily fluid intake usually comes from food and the rest from drinks. These recommendations cover fluids from water, other beverages and food.  About 20% of daily fluid intake usually comes from food and the rest from drinks. 

8 glasses of water a day to avoid dehydration?  

What about the advice to drink 8 glasses of water a day?  The Mayo Clinic states that this is easy to remember, and that it’s a reasonable goal.  Most healthy people can stay hydrated by drinking water and other fluids when they feel thirsty.  For some people, fewer than eight glasses might be enough.  But other people might need more.  

You might need to modify your total fluid intake bases on several factors reported by The Mayo Clinic.

  • Exercise.  If you do any activity that makes you sweat, you need to drink extra water to cover the fluid loss.  Remember that it’s important to drink before, during and after exercise.
  • Environment.  Hot or humid weather can make you sweat and require additional fluid.  Dehydration can also occur at high altitudes.
  • Overall health.  Your body loses fluids when you have a fever. Vomiting or diarrhea.  Drink more water and follow your Health Care Provider’s recommendation to drink oral rehydration solutions.  Other conditions that might require increased fluid intake include bladder infections and urinary tract stones.  
  • Pregnancy and breast feeding.  If you are pregnant or breast feeding, you may need additional fluids to stay hydrated. 
Glass of water reminder to stay hydrated

Is water the only option for staying hydrated?  

The Mayo Clinic reports that you don’t have to only rely on water to meet your fluid needs.  What you eat also provides a significant portion of water.  For example, many fruits and vegetables, such as watermelon and spinach, are almost 100% water by weight.  Beverages such as milk, juice, and herbal teas are composed mostly of water and they can count toward your daily water intake.  Be mindful of any drinks that contain a lot of added sugar, they may contain more calories than are needed in your diet. 

How do I know if I’m drinking enough to not be dehydrated? 

(Per Mayo Clinic) Your fluid intake is probably adequate if:

  • You rarely feel thirsty
  • Your urine is colorless or light yellow

Your doctor or dietitian can help you determine the amount of water that is right for you every day.  To prevent dehydration and make sure your body has the fluid it needs, make sure that water is your first choice!  A good rule of thumb is to drink water with each meal and between meals.  Drink before, during and after exercise. And make sure you drink water if you feel thirsty.  Water will do your body good!

Cheers to staying hydrated

*This information is for educational purposes only and does not replace any medical advice from your Health Care Provider.  Always seek professional medical advice if you are experiencing any symptoms of dehydration.  

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