Welcome back beloved readers to an important discussion on drinking enough water and dehydration. Now, we know with Spring comes a ton of rain, but that rain is vital for plants to grow. Water is not only important for plants, but it is also necessary to sustain human life. Drinking enough water and maintaining hydration is one of the easiest ways to improve your overall health and wellness.
Real quick, the Spring 30-Day Challenge is the perfect opportunity to practice making better choices and living a healthy life. From new recipes to mini challenges, Trying new things makes living healthy more interesting. You will not be doing this challenge alone! The support from other members, Kay, and the interns will help improve moral if you’re struggling. Take the plunge and resister for the challenge today and click the link here!
Why is hydration important? Various types of fluids comprise the majority of the human body. Up to ~60% of the human body is water. So, obviously, hydration has an effect on health. In fact, drinking enough water to maintain hydration can help with a vast number of bodily functions that include:
- regulating body temperature
- lubricating joints
- preventing infections
- delivering nutrients to cells
- maintaining proper organ functions
Hydration can also boost energy levels and skin health. If you’re hungry, try drinking a glass of water first. You may end up realizing your body is not hungry, but actually thirsty.
What is dehydration? Dehydration occurs when you do not have enough water intake.
Common signs of dehydration may include:
- Increased thirst
- Dry mouth
- Urinating less frequently
- Sweating less frequently
- Dry skin
- Dizziness and fatigue
Causes for dehydration can vary but can also compound on each other. Obviously, not drinking enough fluids will increase your risk for dehydration. Alcoholic beverages high can act as a diuretic which promotes fluid loss through increased renal filtration leading to frequent urination. Vomiting, fever, and sweating are additional pathways that the body experiences fluid loss.
How much water should I drink? The numerical amount of water you should drink per day is dependent on a few factors. Sure, eight glasses of water a day may be a popular recommendation, but the truth is that water intake will vary from person to person based on factors such as activity levels, health status, medications, and weather. A man who spends the afternoon gardening in the summer heat will need to consume a different amount of water than a woman who is running a marathon on a cool fall day. Talk with your dietitian or other health professional about how much water they recommend for you to drink on average per day. In general, the recommended dietary allowance for daily water intake is:
- 17 cups (3.7 liters) for men 19 years old and up
- 11 cups (2.7 liters) for women 19 years old and up
In the meantime, try to eat more vegetable and fruits! Plants, like watermelon and cucumber, have a high-water content that can help you maintain hydration.
Do you need to drink electrolytes? Sodium and potassium are the main electrolytes filtered by the kidneys. While electrolytes are important, you don’t necessarily need to drink them. Electrolytes are beneficial after periods of heavy sweating where the body releases a lot of salt unto the skin. Such sports drinks would be appropriate for athletic individuals who rigorously train or for when you are sick and are vomiting. For now, try to maintain hydration by drinking plain purified water or unsweetened tea.
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Kay Loughrey, MPH, RDN, LDN
Transformational Speaker, Breakthrough Coach, Nutritionist-Dietitian
Candice Shipley, Student Nutritionist
Nutrition & Food Science – Dietetics
University of Maryland, College Park | 2023