Summer is just around the corner, with endless opportunities for outdoor activities. As the temperature rises, be sure to increase the amount of fluids you drink every day. Your body
requires water for just about every function, including digestion,
transportation of nutrients throughout the body, healthy skin, and regulation
of body temperature. Every day our
bodies lose over 2 liters of water through sweating, exhaling, urination, and
bowel movements. This water must be
replaced or dehydration could result.
A Tufts
University study found that mild dehydration was associated with negative mood,
including fatigue and confusion. Our
nervous systems need water to function, and our brain is about 90% water.
Not thirsty? Thirst is not a reliable indicator of the
need for hydration because it doesn’t kick in until the body has lost a
significant amount of fluid. It is best
to drink fluids throughout the day at a level that keeps urine clear vs. yellow
in color.
Did you know??
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Roughly 55-60 percent of an adult’s body is made up of water.
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Water aids in the digestive process and prevents constipation.
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Water leads to overall greater health by flushing out wastes and
bacteria that may cause disease.
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Water helps to maintain healthy body weight by increasing
metabolism and regulating appetite.
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Water can prevent and alleviate headaches.
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Water naturally moisturizes skin and gives it a healthy, glowing
appearance.
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If you aren’t drinking enough, you may notice dry skin, cracked
lips, loss of appetite, nausea, concentrated dark yellow urine, or
constipation.
How much water do you need?
Daily fluid requirements for healthy individuals is 30 to 35 ml per kg of body weight, or around ½ fluid ounce per pound. For a 180 lb person, this works out to 87 to 93 oz/day. Requirements can vary based on age, activity level, and medical condition.
Nearly every food or drink provides some water to the body. If you eat a whole foods diet rich in fresh fruits, vegetables, and cooked whole grains, you will obtain a significant amount of water from your foods. If you get too full during mealtime to drink a beverage, drink fluids between meals to stay hydrated.
What to drink?
Water is always the best choice. If you prefer, add fresh lemon or lime, choose bubbly water, or flavored water that doesn't contain added sugar.
