With warmer weather and more outdoor activity during summer comes the need to protect yourself from excessive heat and more mindfully replenish your body with fluids. Because 60% your body is comprised of water, it’s essential to maintain adequate fluid levels for your physical well-being. Below, we cover how to hydrate for optimal health and the importance of doing so.
The Hows and Whys of Fluid Intake
Hydration is a fundamental aspect of health that impacts virtually every bodily function. Not only does consuming water regulate your body temperature and maintain the balance of fluids in your vital organs, it transports nutrients and oxygen to your cells and lubricates your joints to maintain your flexibility.
According to the Academy for Nutrition and Dietetics, men should consume 15.5 cups of fluids per day, while women should consume 11.5 cups per day. Daily fluid intake also includes fluids that come from foods.
Determining whether you’re drinking enough fluids isn’t always easy. However, there are some signs to look for to signal that you may be dehydrated, including thirst, a dry mouth, fatigue or dizziness, dark yellow urine, or a decreased need to urinate.
Without adequate hydration, the body struggles to regulate its temperature, increasing the risk of heat exhaustion or heatstroke. These conditions are characterized by symptoms like excessive sweating, nausea, confusion, and rapid heart rate, and can be life-threatening if not addressed. In addition, dehydration can disrupt the balance of electrolytes, causing symptoms such as muscle cramps, irregular heartbeats, or seizures.
Persistent dehydration can also lead to long-term negative consequences. The kidneys, for example, rely on adequate fluid intake to filter waste products from the blood. When your body doesn’t receive a sufficient amount of fluids, the result can be kidney stones or urinary tract infections.
What to Do When You’re Dehydrated
If you notice that you are dehydrated, it is crucial to promptly deal with the issue by taking the following steps:
Increase Fluid Intake: Drinking water is the primary remedy. For mild to moderate dehydration, water alone is usually sufficient. For more severe cases, especially if you’re experiencing diarrhea or vomiting, oral rehydration solutions or sports drinks can help replenish electrolytes.
Consume Hydrating Foods: Incorporate fruits and vegetables with high water content into your diet. Foods like watermelon, cucumbers, and oranges can aid in rehydration.
Seek Medical Help if Necessary: In cases of severe dehydration, characterized by symptoms like confusion, rapid heartbeat, or fainting, seek medical attention immediately. Severe dehydration may require intravenous fluids to quickly restore balance.
You should also take preventive measures to avoid dehydration by drinking water regularly throughout the day - especially before, during, and after physical activities - and increasing your fluid intake in hot weather.
Hydration is a critical key to good health—so drink water often, listen to your body’s signals, and enjoy the benefits!
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