Avoid Dehydration: Drink Plenty of Water

Summer will soon surrender scorching high temperatures to cooler autumn days, but don’t think you can decrease your water intake. Experts agree that three out of four Americans live chronically dehydrated. Some signs of dehydration include dry or sticky mouth, low urine production, lack of teardrops, constipation and light-headedness.

Dehydration occurs when we don’t consistently refill our daily average water loss of about six ounces to eight ounces. This correlates with the recommended water intake of 8 eight-ounce glasses of water a day.

Another popular water intake formula recommends drinking the number of ounces equal to half your body weight. So if you weigh 140 pounds, you would drink 70 ounces of water a day.

Before you recoil at the thought of becoming a fish consider water value. The Water Information Program claims that our blood is 92 percent water, the brain and muscles are 75 percent water and our bones are 22 percent water. Mayo Clinic supports the body’s dependence on water to flush toxins, carry nutrients to cells and hydrate ear, nose and throat tissues. In total, water makes up about 60 percent of our body weight.

That’s some hydropower!

So what is your water intake need?

Mayo Clinic offers insights to this question by considering varying lifestyles and climate. If you use one of the basic water replacement recommendations listed above, increase your intake if you exercise or if the weather is hot and you’re working outdoors.

If you’re sick or running a fever, you may lose more fluids so stay hydrated.

On the brighter side, if you eat a healthy diet that includes recommended fruits and vegetables, you will meet 20 percent of your daily fluid intake.

If you know you are not drinking the minimum water recommendations, here are some tips that may help.

1. Fill a water bottle in the morning and sip throughout the day

2. Drink a glass of water with every meal and snack

3. At social gatherings, substitute sparkling water for alcoholic drinks

4. Add a squeeze of lemon juice in water to entice your palate

5. Increase high water content fruits and vegetable in your diet (i.e. watermelon and tomatoes).

If you’re in doubt, physicians can diagnose dehydration with a blood test or urinalysis. Or, visit a fitness center and they may offer a Body Composition Analysis test.

It’s better to be safe and feel like a fish than to be a fish out of water.

Marisa Shadrick is a nonfiction freelance writer whose articles appear in local, online and international publications. She is hands-on about health management and enjoys encouraging individuals through her writing and public speaking. To share comments or a potential profile story, email marisa@liteliving.net