Water – Need each day and When to drink it
Clean water is widely available in most developed countries, yet many suffer frequent, mild dehydration. Subtle symptoms include headache, thirst, fatigue, heartburn, joint pain, feeling down, irritability and problems concentrating (Colbert, 2009). If it progresses, there is usually dry mouth, dark yellow urine, and decreased urine production. If severe, there may be confusion, warm, dry skin and increased temperature (Anding, 2009).
Water is needed for proper brain, joint and muscle functioning, as well as normal blood flow. It is needed for temperature regulation, transporting nutrients and oxygen, and getting rid of wastes (Colbert, 2009). The body loses about 2 quarts (2 liters) of water a day, about half in urine and stool, another 25% each through the skin and the lungs. How much water to people need each day? The standard has long been 8 cups with 8 ounces per day (2 liters) but many things affect an individual’s need for water (McCaffery, 2018).
- Heat and activity increase the amount of water lost through breathing and sweating
- A diet high in salt or protein increase the need as more is needed to get rid of the excess
- Alcohol increases water loss as do energy drinks and sugar
- Medications such as diuretics increase water loss
- Those over age 65 usually drink less due to a decreased ability to sense thirst. They also have a decreased ability to concentrate urine (hold onto more water) as needed (Dow, 2018)
- Those with heart failure or decreased kidney function usually need to cut back on their fluid intake and their health care provider determines how much
- In a cold environment the humidity is lower and that to is dehydrating (Anding, 2009)
- Caffeine is slightly dehydrating, less so with consistent use
It is possible to drink to much water. That can dilute the sodium level in the blood and impair brain function (Anding, 2009). If your urine is clear, chances are you have had enough.
Optimal water consumption (versus dehydration) is associated with improved healing as well as a more positive mood, better attention, memory, and reaction time. It may also decrease stroke risk (Mulcahy, 2017).
It is better to drink water between meals. Having it with meals can interfere with proper digestion (Colbert, 2009). Drinking plenty of water between meals has another benefit: a research study found that it may decrease calorie intake by about 200 calories a day (Laliberte and Tigar, 2017.
References:
Anding, R. Nutrition Made Clear. The Teaching Company, 2009
Colbert, Dr. Don. Eat this and Live. Lake Mary, FL: Siloam, 2009
Dow, C. “Bodies of Water.” Nutrition Action Newsletter, Sept. 2018.
Laliberte, M., and Tigar, L. “Water – to Your Health!” Reader’s Digest, Sept, 2017
McCaffery, J. “5 Myths about Water.” Prevention, March, 2018
Mulcahy, L. “7 Reasons to Drink More Water.” Family Circle, June, 2017
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