"Thirsty? Got Water?"

How much water should you drink each day? Unfortunately, thirst isn't a reliable gauge of the body's need for water, especially in children and older adults. There is no easy answer and no single formula fits everyone; however, knowing more about your body's need for fluids will help you estimate how much water to drink each day.

Water is your body's principal chemical component, comprising, on average, 60 percent of your weight. Every system in your body depends on water. For example, water flushes toxins out of vital organs, carries nutrients to your cells, regulates body temperature, lubricates joints and provides moist environment for ear, nose and throat tissues.

If you're an average adult, you lose close to 2.5 liters (more than 10 cups) of water simply by sweating, breathing and eliminating waste. You also lose electrolytes--minerals such as sodium, potassium and calcium -- maintain the balance of fluids in your body. All this may occur before you even think about mowing the lawn on a sticky afternoon, working out at the gym or cleaning your house.

You can normally replenish what you've lost by consuming food and liquids, but sometimes you eliminate more water and salts than you can replace. The result is dehydration--your system literally dries out. This can cause changes within your body that may affect your health, even if you don't have noticeable signs or symptoms. As little as a 1 -- 2 percent loss of your body weight can sap your energy and make you tired. Even a 2 percent loss of body weight can affect athletic performance, and a 3 percent to 5 percent loss adversely affects reaction time, concentration and judgment. The problem is that these effects often occur before you're aware of them.

SIGNS AND SYMPTOMS:
Mild to moderate dehydration:
*Excessive thirst
*Sleepiness or tiredness
*Dry mouth
*Decreased urine output (eight hours or more without urination)
*Muscle weakness
*Headache
*Dizziness or lightheadedness

Severe dehydration:
*Extreme thirst
*Irritability and confusion
*Little or no urination
*Shriveled and dry skin
*Low blood pressure
*Rapid heart beat
*Fever

CAUSES:
Sometimes dehydration occurs for simple reasons: sickness, being busy or just not thirsty, or because you lack access to potable water when you're traveling, hiking or camping. Other causes could be from exercise, fever, diarrhea, increased urination (uncontrolled diabetes or certain medications such as diuretics), long airplane flights (drier air), hot and sunny climates and burns (such as severe sunburn or worse burns).

RISK FACTORS:
*Older adults -- as you age, you become more susceptible to dehydration for several reasons: your body's ability to conserve water is reduced, your thirst sense becomes less acute and you're less able to respond to changes in temperature. Also, older adults tend to eat less than younger people do and sometimes may forget to eat or drink altogether. These problems are compounded by chronic illnesses such as diabetes, hormonal changes associated with menopause and by the use of certain medications.
*Infants and children -- usually due to diarrhea, low sweating capacity and high turnover of electrolytes
*Endurance athletes -- the longer you exercise, the more difficult it is to stay hydrated. During exercise, your body can absorb about 24 -- 32 ounces of water per hour, but you may lose twice that amount in hot weather.
*People with chronic illnesses -- having uncontrolled or untreated diabetes, kidney disease, cystic fibrosis, alcoholism and adrenal gland disorders.

HOW MUCH IS ENOUGH?
There are no magic numbers that will apply to everyone. Determining the appropriate water intake is not an exact science and it all depends on your age, physical condition, activity level, locale and your unique physiology.

The average urine output for adults is 1.5 liters a day. You lose close to an additional liter of water a day through breathing, sweating and bowel movements. Food usually accounts for 20 percent of your total fluid intake, so if you consume 2 liters of water or other beverages a day (a little more than 8 cups) along with your normal diet, you will typically replace the lost fluids.
The Institute of Medicine recommends that men consume roughly 13 cups of total beverages per day and women roughly 9 cups of beverages per day. A general and easy to follow guideline would be to drink enough fluids so you rarely feel thirsty and produce colorless or slightly yellow urine. The darker color your urine output, the more dehydrated you are.

It is generally not a good idea to use thirst as a guide for when to drink because by the time you become thirsty, it is likely that you are already slightly dehydrated. To help avoid dehydration and the associated risks and effects, drink a glass of water with each meal and between each meal, or take water breaks instead of coffee or tea breaks. Also, make sure you hydrate before, during and after exercise. If you are concerned about your fluid intake, check with your doctor or a registered dietician. He or she can help you determine the amount of water that is best for you.

Resources: www.mayoclinic.com, www.osha.gov

Introduction

Hello~

Let me take a moment to introduce myself... My name is Kristin Sprows and currently work as an Exercise Specialist in a corporate fitness center, an online personal trainer, a contributor to various publications and was a regular guest expert on a talk radio station. I hold a Bachelor of Science degree in Exercise Physiology and a Certified Personal Trainer credential from the American College of Sports Medicine.

For over 12 years I have been working in the fitness and wellness field with extensive experience in post-rehabilitation fitness, physical and occupational therapy, recreational sports, group fitness, sport specific training and disease management and prevention. My goal for this blog is to help provide information, education and resources to those interested in health and wellness.

Thank you for visiting and I hope that you find the information useful!

Kristin Sprows