|
Health and Fitness
Home News Tribune Online 07/10/07
By Kalyani Patel, MSRD -
Correspondent
Heat wave: In summer's swelter please drink up!
We can't produce water, so we need to take it in to survive. That makes water an essential nutrient, one that we need but don't make, like protein or carbohydrates. Every cell in our bodies, every inch of tissue and every organ needs water to function.
Keeping hydrated is important all year round, but it's especially important when it's sizzling out. So here are some things to remember about hydration.
1. Sixty percent of your body is water. Water regulates body temperature. It helps store energy and aids in digestion, circulation and joint lubrication. It maintains blood volume and flushes toxins from the liver and kidneys. Water transports nutrients and oxygen to the cells and carries waste products away. It moistens food, makes swallowing possible, and prevents constipation.
2. We lose about 2.5 liters of water, or nearly three quarts, each day through sweat, breathing and elimination. If you're sick or have a fever, you lose more. If you're exercising, are pregnant or breastfeeding, you lose even more water. Heat and humidity cause extra fluid loss; so can heated indoor air. Going to the mountains this summer? High altitudes of over 8,000 feet increase breathing and urination, which means you are losing more water.
3. Thirst as a gauge: It's not a very reliable one. If you're thirsty, you are probably already dehydrated. As we get older, thirst is even less of a reliable indicator of hydration.
4. How much is enough? There's no one answer. If you're sick, pregnant, or exercising, you need more fluids. Eight cups of water and a diet that includes fruits and vegetables may be enough fluid intake, but if you're injured, ill or have a fever, you need to drink more water. Juices provide fluid, but some soft drinks, coffee and teas with caffeine are diuretics and lead to fluid loss. So does alcohol. Food accounts for only about 20 percent of fluid.
5. Watering tip. Drink a glass of water with each meal and between each meal. Take water breaks instead of coffee or tea breaks. Substitute sparkling water for alcoholic drinks.
6. Know the Signs: Dehydration in adults can look like a lot of illnesses, but if you're outside or sweating, the following symptoms could be signs of dehydration: weakness, dizziness, heart palpitations, confusion, sluggishness, decreased urine output or deep yellow urine, dry mouth and swollen tongue.
7. Need to Refill: Heat edema is a form of heat illness and dehydration. Heat edema is swelling in the fingers, toes, arms and legs. It can improve with elevating the legs or maintaining activity to keep circulation going. You also can get something called heat cramps — painful spasms of the muscles, legs and abdomen. Dehydration can lead to heat syncope or dizziness or fainting. Some signs of heat exhaustion: sweating, fever, headache, dizziness, nausea, chills, flushing or heart palpitations. If you have these symptoms you need to move to a cool area, rehydrate with water, rest and elevate the legs.
8. Don't like the taste of water? Other fluids, such as juices and soft drinks can help you stay hydrated, but if they have caffeine, they could make you lose fluids. Fruits and vegetables are mostly water and a source of fluids. Flavored waters are okay, but make sure they're not high in calories. It's true that beer, wine and cocktails are fluids, but remember that they contribute to fluid loss so chase that margarita or mojito with a glass of water.
Kalyani Patel, MSRD, is a clinical dietitian with Robert Wood Johnson University Hospital at Rahway. She recently gave this lecture on hydration at the RWJ Fitness & Wellness Center, Scotch Plains. For a listing of upcoming free community education programs at the center, visit www.rwjuhr.com.
|
|
