The topic of hydration seems simple: Drinking water supports good health. But in reality, the majority of Americans don’t consume enough water to avoid becoming dehydrated.
Dr. Bissen, who is one of the leaders of the hospitals Walk With a Doc program, says summer isn’t the only time we should think about how much water we’re drinking.
“Every cell, tissue and organ in the human body contains water, including your blood. Without water, your body can't maintain its temperature, get rid of waste or perform other essential functions,” says Dr. Bissen. "At the same time, you are constantly losing water—through urine, sweat and even your breath and while sleeping."
Dr. Bissen offers the guidance that the average woman should drink 11.5 cups of water each day, and the average man, 15.5 cups. She explains that an easy way to calculate your individual hydration needs is to divide your weight, in pounds, by one-half. That figure results in the average number of ounces of water your body needs daily.
When your body doesn't get the water it needs and there isn't enough fluid for proper circulation, you become dehydrated. Severe dehydration can damage internal organs - such as the liver, kidneys and brain - and can even cause death.
Who's at risk?
Older adults are at high risk of dehydration because they may not easily sense when they are thirsty, or they may have a physical condition that makes it difficult to drink. Individuals with a chronic illness, like diabetes, or certain medical conditions, such as kidney stones or a bladder infection, are also at higher risk. In addition, some medications can increase the risk of dehydration. Dr. Bissen suggests people of all ages - including children - can begin a water habit by carrying a water bottle and taking sips throughout the day. Choose water rather than sugary drinks, but certain fruits and vegetables can contribute to your daily water intake, such as melons or tomatoes.
Are you dehydrated?
Signs and symptoms of mild or moderate dehydration include:
- Thirst.
- Reduced sweating.
- Dry or sticky mouth.
- Light-headedness
- Small amounts of concentrated, dark yellow urine—or no urine at all.
- Dizziness.
- Muscle cramps.
People who are severely dehydrated may feel light-headed or confused, faint or have a hard, fast heartbeat. Drinking a lot of water may be all that is needed to treat mild dehydration. More severe cases of dehydration require treatment with intravenous solutions that contain sodium chloride.
How to stay well-hydrated
- Drink plenty of fluids every day, especially when you are exercising and when the weather is hot
- Vary your water intake with other fluids, such as flavored or sparkling water; herbal teas; juice; milk and its alternatives; and low-sodium broths
- Limit caffeine, but for most people, moderate amounts of plain coffee or black or green tea are safe
- Eat fruits that contain a lot of water, such as watermelon
Sources: American Academy of Family Physicians; Centers for Disease Control and Prevention; National Institutes of Health; U.S. Department of Veterans Affairs