Do I need 8-8 oz glasses of water a day? How much water am I losing when I exercise and how do I gain it back? Am I dehydrated? Depending on your weight, amount of physical activity you complete each day, and your diet, you may need more or less than the standard recommended 8-8oz glasses of water daily. Misinformation on the importance of keeping your fluid levels balanced within the body has led to an amazingly high percentage of people who are experiencing dehydration and don’t even realize it. Are you dehydrated? Take a look.
Am I Dehydrated?
Our bodies depend on water for survival and it is second in necessity only to oxygen. Every cell, organ, and tissue requires water to function correctly and when our supply of water is depleted in the body we experience a variety of side effects. Throughout the day our bodies are losing an incredible amount of water due to excretion, evaporation, and breathing so when we neglect to add that amount and more back to our system, we experience mild dehydration symptoms. Continually ignoring your body’s cry for water can lead to moderate and severe dehydration.
Mild Dehydration Symptoms:
- Headache or head rush
- Slightly dry mucous membranes
- Slightly decreased urine output
- Dark yellow urine
- Loss of appetite
- Tiredness or fatigue
- Dry or flushed skin
- Chills
- Constipation
Moderate Dehydration Symptoms:
- Little or no urine output
- Increased heart rate
- Sunken eyes
- Decreased ability to sweat
- Faster breathing
- Higher body temperature
- Muscle cramps
- Extreme fatigue
- Tingling hands and feet
- Nausea
Severe Dehydration Symptoms Include Moderate Symptoms and:
- Rapid pulse
- No tears
- Rapid breathing
- Low blood pressure
- Mottled skin
- Muscle spasms
- Impaired vision
- Shriveled skin
- Confusion
- Chest or abdominal pain
- Seizures
- Coma
How Do I Treat Dehydration?
To treat mild dehydration, it’s important to sip water and drink in small amounts, especially if nauseous. Drinking large amounts can cause vomiting and, if you’re already experiencing symptoms, will further dehydrate. It’s also important to replace the electrolytes lost to get your body balanced and hydrated. Adding a pinch of salt and honey to warm water will help reinstate some of the electrolytes lost during illness or dehydration. As tempting as it may be, avoid sport drinks or juices as they contain high levels of sugar and work against rehydration.
- While water is best, herbal teas and natural fruit or vegetable juices that contain low amounts or no sugar can contribute to rehydrating your body.
- Keep a bottle of water with you throughout the day so you can avoid dehydration more easily; consider a reusable bottle for this purpose.
- If drinking water seems bland, try adding citrus, slices of cucumber, or fresh mint to enhance flavor.
- Start and end your day with a glass of water.
- If you’re going to exercise, be sure to drink water before, during, and after your workout.
- Increase the amount of water you drink when you will be spending time outside especially if it is hot and windy.
- When you feel hungry, drink water! The sensation of thirst is often confused with hunger and since true hunger will not be satisfied by drinking water, you’ll soon know which sensation you were experiencing.
Generally speaking, if you are experiencing a sensation of thirst your body is already dehydrated so try to drink small amounts of water throughout the day to keep hydration levels balanced. Another good rule of thumb is to always try to drink more than you think your body may need so that you are replenishing what is lost from the body’s natural processes each day and ensuring good hydration.
How Much Water Should I Drink Each Day?
Depending on your level of activity and medical conditions, drinking around 8-8oz glasses of water a day should be adequate to keep your body functioning properly and to help you avoid dehydration. Increase your intake of water to ensure proper hydration if you are:
- Pregnant or breastfeeding
- Exercising outside during hot weather
- Are sick (fever, vomiting, diarrhea)
- Have a bladder infection or kidney stones
- Are trying to lose weight
Keep in mind that the very young and very old are also at risk for dehydration and need their caregivers to be alert to this danger. For the young, their bodies are releasing water and electrolytes much faster than most adults so replenishing their supply is important. For the elderly, the issue of dehydration stems from the brain being unable to sense dehydration and send signals of thirst.
The amount of water you should drink can change daily, depending on activity or illness, so don’t rely solely on the recommended amount. Watch for cues from your body that you may be experiencing dehydration and remedy the issue immediately. If you are properly hydrated you will feel the difference; you skin will be clearer, your joints lubricated, even an improved mood. Water helps our bodies-from our brains to our bowels-so don’t wait until you’re wondering “Am I dehydrated?”, be proactive for your health!
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