D
uring the long days
of summer, it’s
natural to think about
watering your lawn
and garden, the houseplants,
and the pets. But what about
your need for water?
Getting plenty of fluids
every day is essential for good
health. Water is in every cell
in the body. It helps regulate
body temperature, cushions
and lubricates joints, protects
sensitive tissues, and assists the
digestive system.
Most people can meet their
need for water
by drinking when
they are thirsty
and consuming
fluids with meals.
But with hot
weather, vigorous
physical activity
or an illness, your
body needs even more water.
The need for hydration
You need water to replace
what your body loses through
everyday functions—such as
sweating and exhaling. It’s
essential to replace lost fluids to
avoid becoming dehydrated.
Among the symptoms of
dehydration are dry mouth,
weakness and dizziness. In
athletes, dehydration may also
lead to muscle cramps.
Being thirsty is a signal that
your body is already on the
way to being dehydrated. It is
important to drink fluids even
before signs of thirst appear
and to drink more than your
thirst demands.
Getting plenty of fluids
the healthy way
When quenching your thirst,
take care in choosing what you
drink. While beverages such
as soda and sports drinks do
contain water, they are also high
in sugar and calories.
Along with water, other
healthy choices for keeping
well-hydrated include:
•
Fat-free or low-fat milk.
•
Unsweetened, 100 percent
fruit juices.
•
Unsweetened iced tea or
coffee.
•
Fruits and vegetables with
a high water content, such
as watermelons, grapefruits,
apples, lettuce, broccoli and
carrots.
When you do choose water,
you can give it a kick by adding
a wedge of lemon or lime.
Individual water needs vary
widely, depending on factors
such as physical activity,
exposure to heat and age.
Some people need to restrict
fluids because of health
conditions. Be sure to talk with
your doctor about the amount
of water you need each day.
Sources: American Council on Exercise; Centers
for Disease Control and Prevention; International
Food Information Council Foundation
Thirsty?
That’s your body’s way of telling
you it wants water. After all, it needs water to
function properly—water helps cells
transport nutrients and blood carry oxygen,
remove waste, and control body temperature.
Eight glasses a day?
Not necessarily. The average female
needs 91 ounces of water a day.
The average male needs 125 ounces.
That’s, of course, on an average day.
Factors like exercise and heat vary
what you need. Let thirst be your guide.
Sources: ACE Fitness; Centers for Disease
Control and Prevention, Institute of Medicine
Get more tips on
enjoying summer safely at
Just click “Discover Health” to
visit our health library.
DEHYDRATION
Summer time, thirsty time
•
Healthy Living
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