Adequate Hydration, especially in hot weather.

Why is Adequate Hydration So Important - Especially in Hot Weather?

 Water is your body's principal component and makes up about 50% to 70% of our body weight. Every day approximately one litre of water is lost through breathing, perspiration, urine and bowel movements. During exercise or extreme heat this amount dramatically increases and must be replaced.

Dehydration occurs when the body uses or loses more fluid than it takes in. Then the body doesn't have enough water and other fluids to do its usual work. Not replacing lost fluids leads to dehydration.

Anyone can become dehydrated. But the condition is more serious for infants, children and older adults.

At any time, adequate water intake is important for bodily functions. There is a lot of focus on healthy eating, exercise, enough sleep, etc. but the importance of water is often understated.

 Water does more than just quench your thirst and regulate your body’s temperature: 

-  Water keeps the tissues in your body moist in sensitive areas like the eyes, nose and mouth. In addition, even though we don’t see it or feel it, water is needed to maintain health of the blood, it acts as a lubricant for the joints and it is essential for the brain.

 - Water helps the body to excrete waste products through perspiration, urination and defecation. The kidneys are a water organ in Traditional Chinese Medicine and water is essential for the health of the kidneys which act as filter the blood.

 - Water is important for healthy digestion. Water helps to soften and digest soluble fibre and contributes to a longer lasting sense of fullness and aids in normal bowel movements.

 - Exercise and hot weather: Depending on the level of exercise at any time, and when we are exposed to hot weather the body loses water at a much faster rate due to increased sweating.  It is very important during these times to increase fluid intake to maintain and restore the natural hydration levels.

 - Dehydration and the Brain: Research shows that dehydration inhibits memory, attention, and memory. Even minor levels of dehydration can have negative effects on brain function. The brain is 75% water and a dry shriveled up brain doesn’t work very well. Message from the brain: Please Drink, I Need Water to Help me think.

-Water and the blood and heart. The plasma – the pale-yellow portion of the blood, is 90% water!  If you become dehydrated, your blood becomes thick and more concentrated leading to an imbalance of the electrolyte minerals such as sodium and potassium which are essential for muscle and heart function. Dehydration also causes dizziness especially on standing due to less blood being pumped to the brain.

-Water Can Help You Eat less and Healthier – in one study of more than 18,300 adults, those who drank just 1 percent more water a day ate fewer calories, less saturated fats, sugar, sodium, and cholesterol. Often when people think they are hungry they are actually thirsty.

Some of the Causes of Dehydration

Sometimes dehydration occurs for simple reasons. These include not drinking enough water. This can happen when you're sick or too busy to remember to drink enough.

Other dehydration causes include:

• Diarrhea and vomiting. Diarrhea that comes on suddenly and hard can cause a huge loss of water and minerals the body needs, called electrolytes, in a short time.
• Illness that cause fever. In general, the higher the fever, the more sever dehydration might be. The problem is even worse when there's fever plus diarrhea and vomiting. People  who have a cold or sore throat are less likely to feel like eating or drinking. This can lead to dehydration. 
• Weather and activates that cause sweating. Sweating causes fluid loss. Replacing fluids during har4d activity is needed to keep from dehydrating. Hot, humid weather increases the amount of sweat and fluid lost. 
• Hidden Fluid Loss: Respiration speeds up in warm air, evaporating moisture with every breath. 
• Ignored Thirst Cues: By the time you feel thirst, you are already mildly dehydrated. 
• Medicines. Certain medicines cause more urination, which can lead to dehydration. These include diuretics, and some blood pressure medicines. 

Signs and symptoms of Dehydration

Thirst isn't always a good way to tell if the body needs water. Many people, mainly older adults, don't feel thirsty until they're dehydrated. That's why it's important to increase water intake during hot weather or while ill.

The symptoms of dehydration can differ by age.

Infant or young child

• Urinating less than usual or no wet diapers for three hours
• Dry mouth
• No tears when crying
• Rapid heart rate
• Sunken eyes, cheeks
• Lacking energy or being cranky

Adult: While thirst and dark urine are well-known, lesser-known signs of dehydration include sudden sugar cravings, bad breath, muscle cramps, and flushed or dry skin. These subtle symptoms happen when the body lacks enough fluid to maintain normal saliva production, release stored energy, or regulate temperature.

• Extreme thirst
• Urinating less. 
• Dark- coloured urine.
• Tiredness.
• Dizziness.
• Being confused. 
• Skin that doesn't flatten back right away after being pinched.

Severe dehydration and heat stroke

Heat stroke develops rapidly and occurs when a person becomes dehydrated and cannot sweat enough to cool his or her body, his or her internal temperature may rise to dangerously high levels. If you suspect you’ve developed heat exhaustion, heat stroke or developed severe electrolyte loss, and you're suffering from severe cramping or light headedness, or a rapid heartbeat, seek immediate medical attention.

So how much water should You drink? Every day, you lose eight to 12 cups of water through breathing, perspiring, and urine and bowel movements. In general, men need at least 12 cups of fluid daily, while women require a minimum of nine cups. Factors that increase your fluid needs include exercise, hot weather, high altitude, a high-fiber diet, and increased losses from caffeine and alcohol intake.

Adequate hydration varies from person to person. A practical way to monitor hydration is by observing the color of your urine right after you get up in the morning. Straw- or lemonade-colored urine is a sign of appropriate hydration. Dark-colored urine — about the color of apple juice — indicates dehydration. On average, I would suggest an average of 1.5 -2.0 litres of filtered water a day and in hot weather or exercise a minimum of 2.0-2.5 litres daily.

How can dehydration be prevented?

Take precautionary measures to avoid the harmful effects of dehydration, including the following:

• When in hot weather or after exercise and profuse sweating do not drink large amounts of plain water all at once. Try to drink plenty of fluids throughout the day, especially when working or playing in the sun. The majority of your fluids should come from water as well as some electrolyte beverages. 
• Electrolytes like sodium, calcium, magnesium, chloride, phosphate and potassium are important for maintaining adequate dehydration and pH levels in the body. This is important for young children also who are playing in the sun all day. Talk to the staff at the Vitamin Shop for recommendations on good electrolyte powders to add to your water or sport drinks that contain electrolytes.
• Eat foods that are water-rich- like cucumbers, watermelon, apples, peaches, and other juicy foods. Just make sure you are taking in more fluid than you are losing. Adding a pinch of salt to your water can also help body retain water. 
• Try to schedule physical outdoor activities for the cooler parts of the day. 
• Be aware that even through alcoholic beverages like beer or coolers provide fluid, alcohol is also dehydrating. Rule of thumb, drink one glass of water per one alcoholic drink to prevent dehydration.