Preventing Dehydration

How much should we drink?

Water is our most important nutrient.  Did you know that the human body is mostly water roughly 12 gallons.  That's approximately 50 to 75% of the body's weight.  According to the American Dietetic Association's Complete Food and Nutrition Guide, the average adult loses about 10 cups of water daily.  That volume needs to be replenished by drinking 8 to 10 glasses of water each day.  Other fluids like juice, soup and decaffeinated tea or coffee count too.  Individual's needs vary depending on one's level of physical activity, percentage of muscle mass and exterior temperature.  Some water needs can be met through foods such as lettuce, watermelon and grapefruit.  Vegetables and fruits have high water content while bread, nuts and oils have lower or no water content.

Function of Water

Water is essential for digestion, absorption of nutrients, and excretion.  It is key in the structure and function of the circulatory system. 

• Gives form to the cells
• Transports nutrients and all body substances
• Controls the physical and chemical makeup of the fluid inside and outside of cells
• Helps maintain body temperature
• Lubricates the joints

Dehydration

By the time one becomes thirsty, dehydration has already begun.  Dehydration sets in when we have a less than optimal level of fluids in the body. 90% of the body's water is found in and around the cells, while the other 10% is in the bloodstream. When we lack water, available fluids move from our cells into our blood leaving us with withered cells.  This loss of body fluid can lead to progressively worse symptoms of dehydration:  thirst, fatigue, weakness, delirium.   Losing just 10% of body water can cause severe disorders such as muscle spasms, delirium and wakefulness.   A 20% loss could actually lead to death, when the inability of the blood to circulate normally ultimately causes kidney failure.

Tips for Staying Hydrated

• Keeping track of how much water and water-based beverages you consume.
• Count any frozen juice bars or icy treats.
• Carry a bottle of water around with you, if necessary.
• Remember, caffeine acts as a diuretic; so caffeinated beverages can cause fluid loss.
• Fruit juices may be diluted with water for the calorie conscious.
• Sports drinks can be a good source of electrolytes, such as sodium, potassium, chloride, bicarbonate, which help keep the body electrically balanced

Get in the habit of drinking more fluids.  Gradually increase you intake.  Keep track of what you consume. Your life could depend on it. 

Sources:

• The American Dietetics Association.  June 27, 1997.   ADA Warns risk of dehydration increases with heat.  Accessed June 16, 2005, from http://www.eatright.org/Public/Media/PublicMedia_10836.cfm

• The American Dietetics Association.  January 17, 2005.  Water, Water Everywhere?How Much Should You Drink?  Accessed June 16, 2005, from http://www.eatright.org/Public/Media/PublicMedia_21431.cfm. 

• The American Dietetics Association. N. D.  Accessed June 16, 2005 from www.eatright.org/Public/NutritionInformation/index_16919.cfm.