Water

I just love water. I am not a big fan of drinking my calories, and water is by far my preferred choice of fluid nourishment. It is inexpensive, calorie free, and readily available. What more could you ask for? Well actually, there is a lot more. Here is some information on water:

Health Benefits

• Every system in your body depends on water (approximately 60% of your body weight)
• Flushes toxins out of vital organs
• Carries nutrients to your cells
• Provides a moist environment for ear, nose, and throat functions

How much do you really need?

• Replacement approach
• LOSE: Average urine output for adults is 1.5 liters (6.3 cups) per day
• LOSE: One liter of water from breathing, sweating, and bowel movements
• GAINED: Food usually accounts for 20% of your fluid intake
• NEED: Two liters of water or other beverage a day (about 8 cups)
• 8X8 Rule (not supported by scientific evidence)
• Eight 8 oz glasses of water a day (1.9 liters)
• Dietary Recommendations (Institute of Medicine)
• Men - 3 liters (13 cups) of total beverages
• Women - 2.2 liters (9 cups) of total beverages

When might you need to drink more water?

•  Exercise
• Any activity that makes you sweat
• An extra 400-600mL (1.5-2.5 cups) of water for short bouts
• Intense activity requires more fluid intake
• Environment
• Hot of humid weather can make you sweat
• Heated indoor air can also cause your skin to lose moisture
• Altitudes greater than 8,200 ft (2,500 m) cause increased urination and more rapid breathing
• Illnesses or health conditions
• Fever, vomiting, and diarrhea cause your body to lose additional fluids
• May require oral re-hydration solutions (Gatorade, Powerade, etc.)
•  Bladder infections or urinary tract stones
• Heart failure or some kidney, liver, and adrenal diseases may impair excretion of water and you may need to limit intake
• Pregnancy or breast-feeding (Institute of Medicine)
• Large amounts of fluid are used when nursing
• Pregnant women - 2.3 liters (10 cups)
• Breast-feeding - 3.1 liters (13 cups)

Dehydration

• A condition that occurs when you don't have enough water in your body
• Prevents normal bodily functions
• Dry, sticky mouth
• Sleepiness or tiredness
• Thirst
• Decreased urine output
• Few or no tears when crying
• Dry skin
• Headache
• Constipation
• Dizziness or lightheadedness
• Severe dehydration is a medical emergency!
• Extreme thirst
• Irritability and confusion
• Very dry mouth, skin, and mucous membranes
• Lack of sweating
• Little or no urination - any urine that is produced will be dark yellow or amber
• Sunken eyes
• Shriveled and dry skin that doesn't "bounce back" when pinched into a fold
• In infants, sunken fontanels - the soft spots on the top of a baby's head
• Low blood pressure
• Rapid heartbeat and/or rapid breathing
• Fever

Staying safely hydrated

• Do not use thirst alone as a guide for when to drink
• At that point, you may already be dehydrated
• As you age, your body is less able to sense dehydration
• Excessive thirst and increased urination can be signs of a more serious condition
• Clean and replace water bottles often

How to drink more

• Drink a glass of water with each meal and between each meal
• Hydrate before, during, and after exercise
• Flavor your water

Can you drink too much?

• Hyponatremia
• It is very uncommon, but possible
• When your kidneys are unable to excrete the excess water
• Low electrolyte and sodium levels in the blood
• Symptoms: Nausea and vomiting, headache, confusion, loss of energy, fatigue, restlessness and irritability, muscle weakness, spasms or cramps, seizures, unconsciousness and/or coma.