Dehydration: Effective Ways to Stay Hydrated All Day
by Lauren N Thompson, MHS
***Warning: Reading this may make you thirsty.***
The heat of summer may be mostly behind us, but the importance of staying hydrated remains all year long. Every cell in your body requires water to survive. Our bodies can go weeks without food, but only days without water. Health experts describe water’s most important functions as regulating body temperature, preventing infections, delivering nutrients to cells, removing bodily waste, and keeping joints lubricated. Hydration impacts memory, mood, digestion, and sleep. Dehydration occurs when cells lose more water than they gain. Each day you lose water through breath, sweat, urine, and bowel movements. As that water exits your cells it also takes vital electrolytes, like sodium and potassium, with it. Those electrolytes are key to keeping fluid inside
cabbage, and cucumber. Times when you may need more water include when you’re running a fever, in hot climates, at high altitudes, experiencing diarrhea or vomiting, and during physical activity. Although rare, overhydration is also possible. Symptoms of overhydration include confusion and seizures. Those with high levels of physical activity, like marathon runners, are more at risk and may need to follow a hydration schedule to replace fluids and electrolytes. The best way to check your hydration? Ensure the color of your urine resembles pale lemonade and not apple juice. Tips to stay hydrated • Plain ol’ water is best. Don’t like the taste? Make spa water by adding fruit and herbs like mint, cucumbers, lemon, or strawberries • Bubbly waters and teas are great options, but be mindful of added sugars • Carry a reusable water bottle with you • For intense workouts, try low sugar sports drinks with balanced electrolytes • Avoid alcohol and energy drinks • Eat hydrating foods with every meal
and outside of cells balanced. Signs you may be dehydrated
• Amber-colored urine • Frequent headaches
• Dizziness • Dry mouth • Constipation • Confusion How much water should I drink?
The old guideline to drink eight cups of water a day doesn’t quite cut it. Each person’s fluid needs vary. Your age, sex, pregnancy or breastfeeding status, health, and level of physical activity all affect how much water you need each day. By the time you are thirsty, your body is behind in water replenishment. Experts generally recommend women drink nine cups and men drink 13 cups of water each day. This recommendation considers the approximately 20% of water your body receives from other fluids and foods like fruits, vegetables, and dairy products. Examples of hydrating foods are cantaloupe, watermelon, spinach,
Source(s): “The Importance of Hydration”. Harvard T.H. Chan School of Public Health. https://www.hsph. harvard.edu/news/hsph-in-the-news/the-importance-of-hydration/. Published 2017. Accessed 2024. “How Much Water Do You Need?” Academy of Nutrition and Dietetics.https://www.eatright.org/ health/essential-nutrients/water/how-much-water-do-you-need. Published 2023. Accessed 2024.
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