The fact that the body is comprised of 55% to 75% of water makes it safe to say that good hydration is critical to good health. One’s level of hydration directly impacts energy level, body temperature, weight, human performance, bodily functions, health promotion, and disease prevention.¹ As a matter of fact, one can become dehydrated and experience serious health complications within a few days of going without water. Understanding the causes, signs/symptoms, and risk factors of dehydration and daily intake of adequate water consumption are effective strategies in preventing dehydration.
What are the main causes of dehydration and who is at greatest risk?²
- Inadequate intake of water
- Fever
- Vomiting, diarrhea
Infants and children are at the greatest risk of dehydration because they have a greater body surface area to volume and, therefore, lose more fluids from fever/burns. Additionally, they are more apt to experience severe vomiting and diarrhea. Elderly populations are also at high risk because they lose some ability to conserve water, fluid reserves are smaller, and they have a decreased sense of thirst. Many chronic diseases related to aging predispose the elderly and others to an increased risk of dehydration, especially when the disease is poorly managed. Finally, people who work/exercise in hot, humid temperatures are predisposed to dehydration and secondary consequences, such as heat exhaustion, heat stroke, kidney/urinary problems, seizures, and shock (from low blood volumes).
What are the signs/symptoms of dehydration?²
Signs and symptoms of dehydration vary based on age. Knowing the signs/symptoms of dehydration is helpful in the prevention of dehydration.
How can I be sure I’m staying adequately hydrated?
Adequate water intake is key to staying hydrated.⁶ This amount will vary to some degree based on age, size, gender, and physical activity level.¹ Sources of water include plain drinking water, other beverages containing water, and some of the foods that we eat.⁶ Plain drinking water is a great source of fluids because it is calorie-free. For the average person, about 80% of water intake is from drinking plain water and other beverages, and 20% is from food.³
How much water should I consume per day?³
- Women – 2.7 liters, or 91 ounces from all beverages (or 4-5 20-oz bottles) and foods
- Men – 3.7 liters, or 125 ounces from all beverages (or 6-7 20-oz bottles) and foods
Which foods contain high water content?⁵
Steps to avoiding dehydration.
- Do not wait until you are thirsty to drink.⁴
- Drink at least 16-20 ounces of fluid 1-2 hours before engaging in outdoor activities. Continue to drink 6-12 ounces of fluid every 10-15 minutes while outside. When returning inside, drink an additional 16-24 ounces of fluid.
- Check your urine; it should be clear, pale, or straw-colored. Keep drinking water if your urine is darker.
- Avoid beverages that cause dehydration, such as alcohol, caffeinated beverages (coffee, soda, tea), or fruit juice/drinks that contain excess carbohydrates.
- Dilute fruit juice/drinks with ½ water before drinking to reduce risks of nausea.
- Water alone is adequate with an hour or less of low-moderate exercise. Drink sports drinks with electrolytes, if engaging in intense physical activity for more than an hour or if in the sun for more than a few hours.
- A 25% decrease in performance occurs with losing just 25% of fluids.⁷ To prevent dehydration during exercise, drink 15-20 oz. of water 1-2 hours before working out. Drink another 8-10 oz. of water 15 minutes before working out. Drink an additional 8 oz. of water every 15 minutes while working out.
- Increase water intake/oral rehydration fluids at the first sign of illness, especially in infants, young children, and elderly individuals.²
- Start increasing fluid intake the day before planned strenuous physical activity or exercise. Replenish fluids regularly during and afterwards.
- Increase water intake during hot or cold temperature extremes. Many people do not realize that they can lose moisture from dry air, especially in high-altitude areas.
Tips for increasing daily water intake.⁵
- Take a water bottle with you when running errands or going about your daily routine.
- Drink water instead of beverages that contain sugar. Substituting water for a 20-ounce beverage with sugar will save you approximately 240 calories.
- Add lemon, lime or your favorite fruits to the water that you drink to improve the taste.
- Drink water to save money and calories when dining out.
- Freeze bottled water so that you have ice-cold water throughout the day.
- Keep a pitcher of water containing fresh cucumber, lemons, or limes in the refrigerator.
©2022HealthSpot References: (1) Popkin, B. M., D’Anci, K. E., & Rosenberg, I. H. (2011). Water, hydration, and health. National Institutes of Health, 68(8). doi: 10.1111/j.1753-4887.2010.00304.x (2) Mayo Clinic. (2017). Dehydration. Retrieved from http://www.mayoclinic.org/diseases-conditions/dehydration/symptoms-causes/dxc-20261072 (3) The National Academies of Sciences, Engineering, and Medicine (2004). Dietary references intakes: Water, potassium, chloride, and sulfate. Retrieved from http://www.nationalacademies.org/hmd/Reports/2004/Dietary-Reference-Intakes-Water-Potassium-Sodium-Chloride-and-Sulfate.aspx (4) Cleveland Clinic. (2017). Avoiding dehydration, proper hydration. Retrieved from https://my.clevelandclinic.org/health/articles/avoiding-dehydration (5) Busch, S. (2011). Percentage of water in fruits & vegetables. Retrieved from http://www.livestrong.com/article/350652-percentage-of-water-in-fruits-vegetables (6) Centers for Disease Control and Prevention. (2016). Drinking water. Retrieved from https://www.cdc.gov/healthywater/drinking/nutrition (7) WebMD. (2017). Water tips for efficient exercise. Retrieved from http://www.webmd.com/fitness-exercise/features/water-for-exercise-fitness#2