TriState Pennysaver News

— By Dianne Lamb, University of Vermont Extension nutrition specialist

Even though the weather was hot and humid this past weekend, it didn’t prevent people from getting outside to enjoy the weather and get some long awaited yard and garden work done. If you were outside working, playing, or enjoying the warmth, you probably got thirsty as your body released water in an attempt to cool your body down. All the water that you lost needs to be replaced.

Water is an essential nutrient. Every bodily function depends on water and you can only live a few days without water. The human body is 55-75% water, which translates into 10 to 12 gallons. Water is an important component in the body and makes up about 83% of blood, 73% of muscles, 25% of body fat, and 22% of bones.

On an average day, a healthy adult needs 8 to 12 cups of water to replace the amount of fluid lost through perspiration, breathing, urination, and bowel movements. The fluid that is expelled has to be replaced in order to avoid dehydration and keep the body functioning normally. People who eat a high fiber diet need extra water to process the additional fiber. The fiber acts like a sponge soaking up water or fluid.

As a general rule of thumb, one quart of water is needed for every 50 pounds of body weight. The exact amount of water needed depends on age, gender, weight, health, and level of physical activity, foods eaten, medications taken, and the weather.

Thirst is a signal that you need fluids. Your current fluid intake is probably adequate if you drink enough water to quench your thirst, you feel well, and you produce a normal amount of urine that is colorless or slightly yellow. Do not wait until you feel thirsty before you take a drink. As we age, we often lose the ability to sense thirst.

Beverages of all kinds make up 80% of adult fluid intake. The remaining 20% comes from foods. Vegetables and fruits – whether they are fresh, frozen, or canned – contain a fair amount of water. Think watermelon, tomatoes, lettuce, and celery which contain more than 90% water. Oranges are 87% water. Milk, soy milk, juice, and soup are also high fluid foods that contain additional nutrients.

Think water as your primary beverage. Water is usually inexpensive and readily available. Water is thirst quenching, contains no calories, fat, cholesterol, or caffeine, and is low in sodium. Water also has other beneficial functions such as giving a feeling of fullness when consumed with a meal, transporting nutrients and oxygen to cells, providing moisture to skin and other tissues, helping prevent constipation, cushioning joints, and strengthening muscles.

There are times when it is critical that you get adequate fluids. An increase in physical activity, eating a diet high in fiber, during hot weather, and when you are sick, especially if you have a fever, vomiting, or diarrhea are four critical times to be sure that you get sufficient fluids.

Beverages that contain caffeine, alcohol, or too much sugar and calories should be consumed in moderation. Alcohol and caffeine supply few nutrients and act as a diuretic and increase fluid loss.

So how can you increase your water consumption? Try some of these tips to get in the habit of drinking more water:

• Drink a glass of water as soon as you get up each day.

• Every morning, fill a 64 to 96-ounce container with water for the day. Keep the container in the refrigerator if you like cold water. When the container is empty, you will have met your daily goal for 8 to 12 cups of water for the day.

• Drink water with meals and snacks.

• Add sliced lemon, orange, or lime to your water for a refreshing flavor.

• Enjoy water breaks instead of coffee or tea breaks.

• Take water bottles with you to work or when running errands.

• Keep a cup of water on your desk to sip as you work.

• When passing a water fountain, stop and take a drink.

• Drink water before, every 15 minutes during, and after physical activity.

Lack of water can lead to dehydration, a condition when the body does not have enough water to carry on normal functions. Dehydration is a health risk, especially for the very young and the very old. A 20% loss of water is life-threatening. Thirst is the first symptom of dehydration. Fluids should be consumed before you feel thirsty.

Although it is extremely rare in healthy adults, it is possible to drink too much water. If you are concerned about drinking too much or too little water, ask your health provider to help you determine the amount of water that is best for you. If you are always thirsty or urinate frequently, check with your medical provider and be tested as these may be signs of diabetes.

It is important to stay hydrated every day, but with hot summer weather it is critical to keep yourself hydrated. Have you had your 8-12 glasses of water today? Drink up and keep yourself hydrated and healthy.