A Healthier U

KEEPING HYDRATED DURING THE WARM SUMMER MONTHS

Adequate fluid intake is needed for proper hydration and allowing your body to function at its best. According the Institute of Medicine healthy individuals can typically meet their fluid needs by drinking when thirsty and drinking at meals. However, elderly, young children, athletes, sick individuals and those on certain medications often ignore thirst or do not recognize it. You also need more water in a hot climate, when being more physically active, when running a fever and if having diarrhea or vomiting.

How much should you drink?

The general recommendations are to consume total water to meet 2.8 liters (91 ounces) for females and 3.7 liters (125 ounces) for males. This includes water plus water rich foods. Examples include: water, tea, coffee, juices, milk, soda moist foods like fruits, vegetables and soups.

Symptoms of dehydration:

  • Feeling thirsty
  • Loss of appetite
  • Urinating less often or having dark yellow or brown urine
  • A dry mouth or cracked lips
  • Feeling tired, confused, dizzy or lightheaded
  • Mild dehydration can negatively impact concentration, reaction time, learning, memory, mood, exercise capacity and can cause headache and fatigue

Tips to get more water in:

  • Drink one glass of water with each meal and an additional one to two glasses between meals
  • Carry a water bottle while at work, running errands and at the gym
  • Fill a freezer safe water bottle and freeze overnight for cold water the next day
  • Choose water when eating out and ask for lemon or lime for some flavor
  • Choose water instead of sugar sweetened beverages (20 ounces of soda = 240 calories)
  • One hundred percent fruit juice is hydrating, but because of the calories it’s wise for most to limit their consumption of fruit juice to a cup per day
  • Flavor water with fruits, vegetables and herbs. Crush herbs with first to release their flavors. Refrigerate the water and allow several hours for the best flavor
    • Orange, lemon, lime wedges or squeezes of their juice
    • Lemon slices with thinly sliced ginger root
    • Cucumber slices with mint or lavender
    • Peach slices with basil
    • Blackberries with lime and mint
    • Melon or pineapple

To find more information:

Meet with one of PEAK’s Registered Dietitians or Nutrition Experts, to learn more or to make an appointment, please click here.

References:
http://www.heart.org/HEARTORG/HealthyLiving/PhysicalActivity/FitnessBasics/Staying-Hydrated—Staying-Healthy_UCM_441180_Article.jsp#.VzC4ESMrIxc

https://my.clevelandclinic.org/health/diseases_conditions/hic_avoiding_dehydration

http://www.nationalacademies.org/hmd/Reports/2004/Dietary-Reference-Intakes-Water-Potassium-Sodium-Chloride-and-Sulfate.aspx

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