Duluth, GA 75°F
By Carol Ann Brannon, MS, RD, LD
Summer is a time for relaxation and recreation. Favorite summertime activities include ball games, barbeques, picnics, camping, swimming, tennis, bike rides and beach trips. The soaring temperatures and humidity of summer days mean it is important to pay close attention to keeping your body hydrated, especially when enjoying outdoor activities. Did you know that the average adult can lose more than 10 cups of fluids daily through sweat, breathing, and eliminating waste, not to mention the loss of electrolytes?
Daily fluid needs vary widely from person to person. While it has long been advised that an adult should drink 8 glasses of water daily, a panel of US and Canadian experts issued new recommendations in 2004 on behalf of the Institute of Medicine (IOM). For women, the IOM’s recommendation is 91 ounces (about 11 cups) of total water daily, while for men the recommendation is 125 ounces (about 15 ½ cups) daily. These recommendations are for adults living in a temperate climate and include the water content in beverages (including caffeinated drinks) and food sources. In general, for the average person water and beverages represent about 80 percent of total daily water requirements, while food supplies about 20 percent. Fruits and vegetables like oranges, melons, celery, and tomatoes are 85% to 95% water.
Why the emphasis on hydration? Water is essential for helping the body maintain its temperature, assisting in lubricating and cushioning joints, and providing protection for the spinal cord and other sensitive tissues. It’s also a medium for wastes and toxins to be excreted from the body via urination, perspiration, and bowel movements. One study found that over the course of 6 years people who drank at least 5 glasses of water daily had a lower risk of heart attack than people who drank 2 or fewer glasses of water daily. The need for water increases in hot climates, during moderate to intense physical activity, and during illness especially with fever and/or bouts of diarrhea or vomiting.
Did you know that your body is already dehydrated when you first feel thirsty? Therefore, thirst is the first sign of dehydration. Other signs of dehydration include a dry, sticky mouth, dark yellow or amber colored urine, headache, dizziness, light-headedness, weakness, muscle cramps, and feeling tired. The key is to stay well hydrated so that you do not experience any of these symptoms. Caffeinated beverages, like soft drinks, coffee, tea, as well as alcohol, have a mild diuretic effect and are not good choices to quench thirst. Water is the best choice. Severe dehydration includes vomiting, low blood pressure, sunken eyes, fever, little or no urination and requires medical treatment.
Therefore, be proactive and drink water first to avoid the most common sign of dehydration: thirst. To ensure you are getting in enough water follow these tips:
-OR- Email & Password
