Staying Hydrated

Water not only quenches the thirst, it’s vital for organs to function.  It’s needed for digestion, to carry nutrients and oxygen, control blood pressure, and to even lubricate joints. Without enough water, skin, the largest organ in the body, can become dry and wrinkled. Do you drink enough water every day?

Blood thickens without water and the circulatory system has to work harder.

UPDATE: About 55 to 80% of a person’s body weight is water. Water is lost during breathing when humidified air leaves the body as well as through daily urination, sweat, and stool.

Percentage of Total Body Water Lost

In a day’s work, the body loses about 8 to 12 cups of water and all of that fluid needs to go back in. When you become dehydrated, your blood loses volume and your heart can’t circulate blood effectively. The eventual result… heart failure.

A loss of just 2% of total body water will result in stronger thirst, vague discomfort, and a loss of appetite. This percentage of can impair your exercise performance:

  • Decreases your sweat rate
  • Increases your core temperature (causing exhaustion from heat strain)
  • Decreases maximal cardiac output (i.e., the highest pumping capacity of the heart that can be achieved during exercise)

NOTE: A loss of only 20% of total body water could result in death.

How Much Water?

A good rule of thumb is to drink half your weight in ounces. For example, if you weigh 150 pounds, try to drink 75 ounces of water per day which is a little more than 9 cups. Drink more if you exercise vigorously and the weather is hot.

How Long Can You Survive Without Water?

In general, adults can survive up to 10 days without water. Children can survive for up to 5 days.

Diminished Thirst Perception

As adults age, the body is less able to recognize dehydration. The initial thirst signals of an older/elderly person aren’t triggered and sent to the brain, so they can easily become dehydrated. It’s important to be constantly aware of how much water is consumed each day and especially critical when a senior is exposed to hot weather, exercise, or has lost fluids from diarrhea or vomiting.

Initial Signs of Dehydration

 

  • Dark yellow urine (urine becomes concentrated)
  • Thirst

Secondary Signs of Dehydration (Heat Exhaustion)

  • Chills
  • Dry mouth
  • Dry skin
  • Flushed skin
  • Headache
  • Heart Palpitations
  • Irritability
  • Fainting (syncope)
  • Lightheadedness (especially when standing up quickly due to orthostatic hypotension)
  • Loss of appetite
  • Muscle cramping
  • Muscle weakness
  • Nausea and vomiting
  • No sweating – sign of impending heat stroke!
  • No tears
  • Low grade fever

First aid for heat exhaustion*

  • Recognize the symptoms
  • Stop the activity
  • Move to a cooler environment
  • Rehydrate with water or a sports drink

*Heat exhaustion is best prevented by being aware of your environment (heat/humidity) and drinking plenty of fluids.

Severe Signs of Dehydration (Heat Stroke)

  • Fatigue or weakness
  • Confusion/disorientation
  • Coma
  • Seizure
  • Dry skin (heat stroke victims stop sweating)

Who’s at Risk

  • Infants
  • Elderly
  • Athletes
  • Outdoor workers
  • Overweight/obese
  • Individuals with associated diseases of the heart, lungs, kidneys)
  • Individuals taking medications that impair the ability to sweat (e.g., antidepressants, antipsychotics, tranquilizers) or cause dehydration (e.g., diuretics)

ALERT! Heat stroke is a true medical emergency. It is often fatal when not treated promptly or properly.

watermelon
Replenish some fluids by eating water-rich foods.

Apple c heart symbol_40x54Fit Tip: If drinking the 8-12 cups of fluid is difficult, you can get some necessary fluids from eating fruits and vegetables.

Water-rich foods, such as lettuce is 95% water, watermelon 92%, oranges 88%, and apples are 84% water.  Another reason to eat your 3 fruits and 5+ veggies every day!

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