wcw AUGUST 2023

staying healthy
Hydrating for Health
Why Drinking Water is so Important
About
two-thirds of your body
weight is water. All your cells
need water to work. Water
is also the base for all your
different body fluids, including
saliva, blood, urine, sweat,
and joint fluid. No living thing can survive
without water.
How do you know if
you’re drinking enough?
Your body loses water when you sweat,
go to the bathroom, and even when you
just breathe out. So, you need to drink
enough water to replace what you lose.
When you don’t drink enough water, you
can become dehydrated.
Signs that you’re getting dehydrated
include feeling very thirsty and having
headaches. Your mouth or skin may feel
very dry. And your urine may get darker
because your body is trying to conserve
water. Drinking fluids should be enough
to relieve mild dehydration.
If dehydration becomes severe, it can
cause confusion, fainting, an inability to
urinate, and rapid heartbeat and breathing.
At this point, it can be life-threatening,
and you should seek medical help fast.
Drinking liquids may not be enough to
replenish your body’s fluids. You may need
to be given fluids intravenously—through
a needle or tube inserted into a vein.
Recent NIH-funded research suggests
that avoiding dehydration may not be
the only reason to make sure you drink
enough fluids. Dr. Natalia Dmitrieva, a
heart researcher at NIH (National Institutes
of Health), has studied the longterm
effects of not drinking enough
water. In one study, her team found
that middle-aged people who were not
adequately hydrated were more likely to
develop chronic diseases. The diseases
included heart failure, diabetes, chronic
lung disease, and dementia.
These people were also more likely to
age faster and die younger. So, staying
well hydrated might help you stay healthier
as you get older.
The best way to avoid dehydration is to
make sure you drink enough fluids every
day. Ideally, you should get your fluids
from water or other low-calorie beverages,
such as plain coffee or tea, or sparkling
or flavored waters. Nutritional beverages,
such as milk or milk alternatives, or 100%
vegetable juice, are also good options.
Relying on soda, sports drinks, or other
sugary beverages for most of your fluids
can add many calories to your diet, and
they have little nutritional value.
How much you should drink each day
depends on many factors, including
your age, where you live, and your body
weight. And your body doesn’t always
lose water at the same rate. For instance,
when you exercise or are active in hot
weather, you sweat more and so need
to drink more. But experts generally
recommend drinking around 9 cups of
fluids a day for women and 13 cups for
men on average.
Certain diseases, like diabetes or chronic
kidney disease, and some medicines
can make you urinate more often. You
also lose a lot of water when you throw up
or have diarrhea or a fever. In these cases,
you need to drink more water to avoid
getting dehydrated.
Dmitrieva has changed her own drinking
habits based on the results of her research.
“When I started to see the results
of these studies and then started seeing
how much I drink, I realized that I drank
less than needed,” she says. “Then I just
started to take one liter of water with me
when I go to work. And I make sure that
during the day I drink this one liter.”
Tips for Staying Hydrated
o Drink when you feel thirsty, if not before.
o Get your fluids from water or other
low-calorie beverages, such as plain
coffee or tea, or sparkling or flavored
waters.
o Carry a bottle of water and refill it as
needed during the day.
o Drink at regular times. For example,
drink with meals.
o Drink water before, during, and after
exercise.
o Drink extra fluids during hot weather or
when you are sick.
o Get medical help right away if you
experience confusion, fainting, rapid
heartbeat or breathing, or can’t urinate
Benefits of Drinking Water
Getting enough water every day is important
for your health. Drinking water
can prevent dehydration, a condition
that can cause unclear thinking, result
in mood change, cause your body to
overheat, and lead to constipation and
kidney stones. Water has no calories, so
it can also help with managing body
weight and reducing calorie intake when
substituted for drinks with calories, such
as sweet tea or regular soda.
Water helps your body:
o Keep a normal temperature
o Lubricate and cushion joints
o Protect your spinal cord and other
sensitive tissues
o Get rid of wastes through urination,
perspiration, and bowel movements
o When you are in hot climates like
Florida
o When you are physically active
o When you are running a fever or having
diarrhea or vomiting
Everyone should consume water from
foods and beverages every day. Although
there is no recommendation for how
much plain water everyone should drink
daily, there are recommendations for how
much daily total water intake should come
from a variety of beverages and foods.
Daily total water intake (fluid) is defined
as the amount of water consumed from
foods, plain drinking water, and other
beverages. Daily water intake recommendations
vary by age, sex, pregnancy status,
and breastfeeding status. Most of your
fluid needs are met through the water
and other beverages you drink. You can
get some fluids through the foods that
you eat—especially foods with high water
content, such as many fruits and vegetables.
Drinking water is one good way of
getting fluids as it has zero calories.
Tips to Drink More Water:
o Carry a water bottle with you and refill it
throughout the day.
o Freeze some freezer safe water bottles.
Take one with you for ice-cold water all
day long.
o Choose water over sugary drinks.
o Opt for water when eating out. You’ll
save money and reduce calories.
o Serve water during meals.
o Add a wedge of lime or lemon to your
water. This can help improve the taste.
o Make sure your kids are getting enough
water too. Learn more about drinking
water in schools and early care and
education settings.
Healthier Drink Options
Of course, there are many other beverage
options besides water, and many of these
can be part of a healthy diet.
o Low- or no- calorie beverages
o Plain coffee or teas, sparkling water,
seltzers, and flavored waters, are lowcalorie
choices that can be part of a
healthy diet.
o Drinks with calories and important
nutrients
o Low-fat or fat-free milk; unsweetened,
fortified milk alternatives; or 100% fruit
or vegetable juice contain important
nutrients such as calcium, potassium,
or vitamin D. These drinks should
be enjoyed within recommended
calorie limits.
o Drinks with sugar alternatives: Drinks
that are labeled “sugar-free” or “diet”
likely contain high-intensity sweeteners,
such as sucralose, aspartame, or
saccharine. According to the Dietary
Guidelines for Americans, “replacing
added sugars with high-intensity
sweeteners may reduce calorie intake
in the short-term…yet questions remain
about their effectiveness as a long-term
weight management strategy
22 WEST COAST WOMAN AUGUST 2023