It is easy to ignore water most of the time. Unless we are thirsty, we probably take water for granted. Maybe we think about drinking water when the weather is hot, or when we are exercising. No matter what the weather or situation, it is time for us to give water -- one of the body's most essential nutrients -- some well-earned attention.
We all know that water is vital. It is the most abundant substance in our bodies. On the average, an adult's body weight is 55 to 75 percent water. That means each of us contains about 10 to 12 gallons of water. How much water comprises each of us varies from person to person. For example, the leaner a person is, the higher the proportion of water in her or his body. Males carry a higher percentage of water than females, because males bodies are more muscle. Muscle tissue is about 73 percent water, while body fat is about 25 percent water. Even bones are 22 percent water.
Water plays a number of important roles in the body. It regulates body temperature, carries nutrients and oxygen to cells, removes waste, cushions joints and protects organs and tissues. Since the brain is 70 percent water, blood is 82 percent water, and the lungs are nearly 90 percent water, it is easy to see how even mild dehydration can cause problems.
It doesn't have to be hot, humid weather outside for our bodies to need water. We don't need to have just completed a grueling gym workout to need hydration. In fact, cold weather leads to an increased need for fluids. Why? When the temperature drops, the body works even harder to maintain a normal temperature. In addition, heated room air can cause skin to lose moisture. It is important to note that thirst is actually a symptom of dehydration. To avoid problems brought about by dehydration, experts encourage drinking water before, during and after working out, and before we experience thirst.
Not only is water a necessary part of every system in the body, and in all weather conditions, but the water we do have is also lost from the body in a variety of ways. Water is expelled from the body by the skin as perspiration, by the lungs as water vapor exhaled, by the kidneys as urine and by the intestine in feces. That's why health professionals agree we need 8 to 12 glasses of water a day to maintain healthy, adequate hydration.
A recent national consumer survey released in May 1998 reveals that Americans may be drinking too little water. When surveyed, 3,000 consumers responded that the average American only consumes 4.6 servings of water a day. Another concern noted is that many of the popular beverages Americans drink are somewhat dehydrating.
These drinks, including coffee, carbonated soda with caffeine, tea, beer and wine, may actually have a diuretic effect on the body. The survey, conducted by Yankelovich Partners for the Nutrition Information Center at The New York Hospital-Cornell Medical Center and the International Bottled Water Association, clearly demonstrates the need for increased public education about the benefits of proper hydration and the problems even mild dehydration can cause.
With summer approaching, it is important to remember that children become dehydrated very quickly when playing in the heat. Children don't tolerate heat as well as adults because their bodies generate more heat relative to their size than adults do. They are also not as quick to adjust to changes in temperatures that summer brings. Plus, children have more skin surface relative to their body size which means they lose more water through evaporation from the skin.
Adults need to encourage children to drink water when playing in the heat. Kids tend to forget to drink when they are playing and need to be reminded. They usually don't instinctively drink enough fluid to replace what their body loses. Muscle work of any kind causes the body to lose water through sweat. This is true even when swimming or playing in other cool environments.
Dehydration is a very serious condition, especially in small children. Watch for signs such as decreased frequency of urination, dark urine, and coated tongue.
Signs of more severe dehydration include sunken eyes, nausea, muscle cramps and pain, clammy skin and a throbbing heart. If the child has any of these symptoms, seek advice from a physician immediately.
Advice for kids in active play, especially in the heat include:
Water loss can be a life threatening problem for young children. It can't be taken too seriously. Dehydration can usually be prevented if parents, care-givers, or coaches follow these guidelines. Then let the children play!
Source: Play Hard Eat Right- A Parent's Guide to Sports Nutrition. Jennings, DS and Steen, SN. Chronimed for Children. 1995.
Heat Stroke occurs when the body becomes unable to cool itself--body temperature rises rapidly and the sweating mechanism fails. The body temperature may rise to 1060 F. or higher within 10 to 15 minutes. Heat stroke can cause death if emergency treatment is not given.
Warning signs of heat stroke vary, but may include:
If you see any of these signs, you may be dealing with a life-threatening emergency. Seek immediate medical assistance and begin cooling the victim:
Fluid needs increase during exercise, whether the exerciser is a top athlete or a body working to pick up the pace. This article will refer to the exerciser as 'the athlete,' but the information applies to any of us who exercise.
If the athlete, or the exercising non-athlete, drinks too little fluid, or loses too much through profuse sweating, the body will be unable to efficiently accomplish these tasks. This will prevent the athlete from exercising at maximum potential.
Water was once thought to cause stomach cramping, but it is now known that the athlete should drink as much water as comfortably possible before, during, and after exercise.
So when is a sports drink indicated? If an athlete is running a marathon, competing in a triathlon, or participating in some high-intensity endurance event that lasts longer than 90 minutes, a drink with a small amount of sugar might improve stamina. Unlike sugar taken before exercise, which could result in blood sugar dips, sugar taken during exercise can enhance performance because the body does not secrete insulin during exercise.
The best time to drink sports-type fluid replacers is during exercise, not 20 to 45 minutes before the event, when they might trigger a hypoglycemic reaction. It is also not advised to drink sports drinks after a lengthy endurance event, because muscles need full-strength, carbohydrate-rich beverages to replace the glycogen burned during the event and the minerals lost in sweat.
Source: Clark, N. Nancy Clark's Sports Nutrition Guidebook, Leisure Press, Champain, Ill. 1990
Older people cannot rely on thirst to drink enough fluids, because our ability to sense thirst declines over the years. Sometimes, older people restrict their fluid intake so that they don't have to go to the bathroom as often. Others just forget to drink much liquid. Do you take care to drink enough fluids every day?
How much fluid is enough? Your urine should appear pale, not concentrated and dark-colored. Healthy adults should drink 8 cups or more of liquids each day.
Nutritious fluid choices include plain water, low-fat milk, 100% fruit juices, and low sodium vegetable juices and soup broth. Be cautious about drinking sweetened beverages, because they can add a lot of calories to your diet. Beverages with caffeine (such as coffee, tea, cocoa and some soft drinks) and alcohol act as mild diuretics. You can count only about half of the fluid from these beverages as helping you meet your fluid intake goal. Sports drinks contain quite a bit of sugar, sodium and other minerals, and are not recommended for older adults as a usual beverage. Solid foods contribute water, especially fruits like oranges and watermelon, and juicy or leafy vegetables such as spinach, tomatoes and celery. Soft, blenderized and pureed foods, including gelatins and puddings, can also add liquid to your diet, but try to drink 8 cups of liquid in addition.
When you have a fever or diarrhea, or vomit, hemorrhage or get burned, your need for fluids increases. Also, when the weather you are exposed to is very hot, very cold, or very dry, or your environmental air is heated or recirculated, you need to drink more. Of course, when you do a lot of physical activity and sweat, you need to replace the fluids lost. Large adults need more fluid than smaller people.
If you don't get enough fluid, you become dehydrated. This makes your kidneys have to work too hard, decreases the amount of saliva you make and reduces the tears moistening your eyes. It can make your skin feel flushed or less elastic. You may get a headache or feel fatigued or dizzy. It can increase your pulse. Heat exhaustion and heat stroke may result.
Constipation is a problem for some. Liquids make bowel movements soft and bulky, so they pass more easily.
If you have excessive thirst or very frequent urination, confide in your health care professional. You may have a condition that needs medical attention.
Keep a beverage close by so you can sip on it regularly. Why not refresh with a cup of your favorite fluid right now?
Watch for these Signs
Heat exhaustion is the body's response to excessive loss of water and salt contained in sweat. Persons most prone to heat exhaustion are the elderly, people with high blood pressure and those working or exercising in a hot environment.
Warning signs of heat exhaustion include: Treatment focuses on cooling the victim quickly
• heavy sweating • dizziness • Encourage cool, non-alcoholic beverages
• pale skin • headache • A cool shower, bath, or sponge bath will lower body temperature
• muscle cramps • nausea or vomiting • Loosen clothing
• tiredness • fainting • The victim should rest in a cool, air-conditioned environment
• weakness
Anyone who spends most of the day working outdoors should
take care to drink sufficient quantities of liquids to avoid dehydration--a condition that
can result in heat stroke or even death. This is true in all seasons, but
particularly in the summer months.
There are many factors that put an outdoor worker at risk for
dehydration. Examples of these are extreme temperatures, wind, sun and physical exertion.
Those who are outside for long periods of time should take the following precautions:
A useful rule of thumb is to drink a couple of cups of water before going outside, followed by a cup of cold water (cold is more rapidly absorbed) every 15-20 minutes throughout the work day. Some people prefer to drink sports drinks. That's fine, but they are not really necessary. A normal diet provides minerals and salts necessary to replace losses due to exertion. However, if sports drinks are used, they can be diluted with water (5 parts water to 1 part sports drink).
Thirst is often considered a reliable signal that we need to drink. In reality, you are well on your way to becoming dehydrated by the time you are "thirsty". It is important for people who work outside to monitor their urine output. Dark and scant urine is a sign of dehydration. Also, if working in extreme conditions, it is advisable for workers to weigh themselves in the morning before work and again in the evening. If there is weight loss, it is likely due to dehydration. Two cups of water will replenish one pound of weight loss. Workers should be aware if they experience fatigue, dizziness, headaches, dry nasal passages and lips, they are probably becoming dehydrated.
There are certain groups of people who may be at risk for dehydration:
In summary, dehydration can be dangerous if left unheeded. Therefore it is important for outdoor workers to take precautions - the most important of which is to drink, drink, drink!
Source: Centers for Disease Control and Prevention, U.S. Department of Health and Human Services, Public Health Service, Extreme Heat: A prevention Guide to Promote Your Personal Health and Safety, 1996.
"Exploring the Food Pyramid with Professor Popcorn" is a successful elementary school age curriculum provided by the Family Nutrition Program in (FNP) Miami County. Diane Burnett, Family and Consumer Science Extension Agent, said this is the third year Professor Popcorn has reached over 250 children. "The kids are taking what they learn home, so the numbers are even higher," Burnett said.
"The kids look forward to me coming into the classroom and providing nutrition and health information," said Michelle Gavin, Miami County Nutrition Assistant. Gavin, aka "Professor Popcorn," teaches students about the Food Guide Pyramid, fruits and vegetables and handwashing. Gavin prepares snacks for the students and sends the recipe home for parents after each lesson. Teachers report that label reading even carries over into the classroom and the lunchroom!
Gavin and the elementary physical education instructor are gearing up for the second Food and Field Olympics to be held May 5 in Swenson and May 10 and 11 at Trojan. Students participate in Healthy Hopscotch, Spin the Nutrition Wheel, label reading and relays.
In the summer, Gavin teaches Professor Popcorn lessons to about 70 students with special needs at Lakemary Center in Paola.
Professor Popcorn and FNP are a winning team in Miami County.
For a low-cost fluid replacer that has a nutritional profile similar to the more expensive commercial sports drinks, try this simple recipe.
Yield: 1 quart
1. In the bottom of a pitcher, dissolve the sugar and salt in the hot water.
2. Add the juice and remaining water; chill.
3. Quench that thirst!
Nutrition Information:
Source: Nancy Clark's Sports Nutrition Guidebook by Nancy Clark, MS, RD. 1997