Hydration Flyer

So How Much Water Should I Drink?
It depends; Our activity level, metabolism, environment, health conditions, presence of illnesses, medications, and diet all factor into what amount of daily water intake is ideal for us. Our requirements may change. That partly explains why recommendations are varied. The 2004 Institute of Medicine recommendation of adequate daily intake of water for normal adult men is 3.7 L (about 16 cups or 125 fluid oz), for normal adult women 2.7 L (roughly 12 cups or 90 fluid oz). Also, you must take into account risk factors, lifestyle, symptoms, and conditions as a guide to appropriate water intake. An easy way to monitor daily hydration is observing urine color: clear / pale yellow / straw colored indicates adequate hydration while darker urine suggests one may be dehydrated. Some medical conditions place limitations on water intake so be sure to understand if these apply to you and discuss what amount of water consumption is ideal for you with your doctor. Do not wait until you are thirsty; this is often a sign you are already dehydrated and sometimes (especially the older we get, or for those who are ill or in hot environments) this biological signal becomes less reliant. Even more, not being thirsty is not an indicator that your body is not in need of water!
Hydration Tips
Tote water in a container or bottle with you wherever you go. Keep a glass of water next to you if you are going to spend a long time in one place (like while watching TV or on your desk at work or when studying) and periodically sip from the glass. Add lemons or limes to your water. If you prefer cold water, keep a pitcher in the refrigerator so it is ready at all times. Keep track of how many times you refill your water throughout the day to meet your goal. Drink water instead of soda at mealtimes. Include water as part of your daily routine; for instance, drink a glass with each meal, before you leave for work in the morning, with each snack throughout the day, etc. Keep water with you or close by when you exercise!
The Many Benefits of Water ...
Joint lubrication Skin hydration
Assists muscle, brain, and nerve function
Body temperature regulation
Protection to bodys organs and tissues
Transport of oxygen for bodys use
Transport of nutrients and minerals for bodys use
Helps to prevent constipation
Aids in digestion
Our Body of Water
The U.S. Geological Survey reports that about 60% of the human body is made of water (many sources cite this percentage as higher), the brain roughly 70% water, the lungs about 90% water, and blood approximately 83% water No wonder water is so important!
Sources
1. 2. 3. 4. 5. 6.
Hydration Needs Throughout the Lifespan. 2009. http://www.jacn.org Dehydration. http://www.mayoclinic.com. Jan 2010. Dehydration. Medlineplus. 25 January 2010. http://www.nlm.nih.gov Hydration: More Than Just Water 2009. http://www.beverageinstitute.org How to Drink More Water Every Day. http://www.wikihow.com. Accessed 02/2010 The water in you. http://ga.water.usgs.gov/edu/propertyyou.html. Oct 2009..
Moistening of tissues in mouth, eyes, and nose
Promotes the healing process Flushing of toxins & waste products from body
Dehydration: Not Getting Enough Water

Your body relies on water from food (about 20%) and beverages (about 80%) to carry out numerous processes and functions. The body is in a state of dehydration when the amount of water taken in (via foods, beverages, water) is outweighed by water expelled from the body (via processes within the body, urine loss, perspiration).
Prevention is the Key
Signs & Symptoms of Dehydration

Mild to Moderate
Dry or sticky mouth Feeling sleepy, tired,
Severe:
Medical Emergency Maximum thirst Irritability, confusion
Do not prolong your symptoms to the point of becoming severe; know the signs and symptoms of dehydration and establish healthy hydration habits. Dont wait until you are thirsty; drink small amounts of water throughout the day. Keep in mind that water is a totally pure, inexpensive, no calorie means by which to stay hydrated. Uncontrolled diabetes, diuretics, and some medications can result in increased urine loss so you must replace the fluid loss by increasing your fluid intake. Blood tests, urinalysis or additional tests can be performed by medical professionals to confirm dehydration but you can use self monitoring of urine color to give you an idea of whether you are adequately hydrated or not (remember, vitamins and some medications may cause your urine color to be darker). Replenish fluids when experiencing sickness (vomiting, diarrhea), during exercise, or if you are dealing with chronic illness.
lack of energy
Thirst urine output or no tears with
in adults
Very dry skin, mouth,
mucous membranes
Lack of sweat Little or no urination
crying
Water IN Muscle weakness Headache Dizziness, Water OUT
(dark yellow or amber colored urine)
Low blood pressure Fast heart rate Fever
lightheadedness
Muscle spasms
(which can lead to cramps)
Who is most at risk?

Infants, children, older adults People with chronic illness Endurance athletes People who live at high altitudes
Seek medical help for severe signs and symptoms: lack of urination for more than 8 hours, uncharacteristic shriveled skin, dizziness or confusion.
When is one especially at risk ?

Experiencing vomiting or diarrhea Losing a large amount of urine (possibly as a result of uncontrolled diabetes, diuretics, antihistamines, and blood pressure medicines) Excessive amount of sweating (high intensity exercise; hot weather) Cold/Flu (as one avoids eating, drinking) Fever
Severe Dehydration: A Serious Medical Matter

Severe dehydration can lead to a host of undesirable medical complications. These can include, but are not limited to: heat injury (heat cramps, heat exhaustion, heat stroke), cerebral edema (swelling of brain), seizures, loss of consciousness, hypovolemic shock (low blood volume causes low blood pressure which results in less oxygen available to your body), kidney failure, coma, and death.

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So How Much Water Should I Drink?

The Many Benefits of Water ...

Joint lubrication Skin hydration

Assists muscle, brain, and nerve function

Body temperature regulation

Protection to bodys organs and tissues

Transport of oxygen for bodys use

Transport of nutrients and minerals for bodys use

Helps to prevent constipation

Our Body of Water

Moistening of tissues in mouth, eyes, and nose

Dehydration: Not Getting Enough Water

Prevention is the Key

Signs & Symptoms of Dehydration

(dark yellow or amber colored urine)

Low blood pressure Fast heart rate Fever

(which can lead to cramps)

Who is most at risk?

When is one especially at risk ?

Severe Dehydration: A Serious Medical Matter

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