Hydration Awareness: How to Be ‘Water Wise’ This Summer

Guidance from top-tier experts and physicians on proper hydration.

Water. We all need it for optimum health and wellness, but a shocking few live daily life in a properly hydrated state and certainly not with appropriate consistency. For all its importance, proper hydration is a delicate balance to uphold. An Institute of Medicine report cited the fragility of keeping the body duly hydrated, noting, “Over the course of a few hours, body water deficits can occur due to reduced intake or increased water losses from physical activity and environmental (e.g., heat) exposure.” Understanding there are commonplace facets of our collective lifestyles that put us at a higher risk of developing mild to severe dehydration, here are some insights and tips from preeminent health experts to help you stay happily hydrated:

How Much Water Do You Need?

According to the Academy of Nutrition and Dietetics, many factors impact how much water you need, including your age, gender, activity level and overall health … For women, the amount of total water is about 11.5 cups per day and for men about 15.5 cups. These estimates, however, include fluids consumed from both foods and beverages, including water. You typically get about 20% of the water you need from the food you eat. Taking that into account, women need about nine cups of fluid per day and men about 12.5 cups to help replenish the amount of water that is lost.

What Are Common Causes of Dehydration?

According to the Mayo Clinic, sometimes dehydration occurs for simple reasons: You don’t drink enough because you’re sick or busy, or because you lack access to safe drinking water when you’re traveling, hiking or camping. While certainly not all-inclusive, known causes for dehydration can encompass sweating from exercise and playing a sport; air travel; traversing in overly hot, humid, cold or windy weather conditions; drinking too much coffee and other diuretic beverages; recovering from a hangover; and a litany of other relatively commonplace daily activities.

Do All Fluids Hydrate the Body?

No. The Cleveland Clinic is very clear with its advisory that some beverages are better than others at preventing dehydration, and that alcoholic and caffeinated beverages, such as coffee, teas and colas, are not recommended for optimal hydration. These fluids tend to pull water from the body and promote dehydration. Fruit juice and fruit drinks may have too many carbohydrates, too little sodium, and may upset the stomach. Adequate hydration will keep your summer activities safer and much more enjoyable.

What Are Some Benefits of Proper Hydration?

While the benefits of a properly hydrated body are copious, the CDC points to a few top-line health advantages, including keeping your temperature normal; lubricating and cushioning joints, protecting your spinal cord and other sensitive tissues; and getting rid of wastes through urination, perspiration and bowel movements. Healthline also offers several evidence-based health benefits of drinking plenty of water, which include maximizing physical performance; optimized energy levels and mood; and aiding digestion and elimination. Be mindful of water intake, however, as Dr. Lizaola-Mayo warns, “Drinking too much water or fluid can lead to hyponatremia, which causes sodium in the cells to become diluted and too low and can be dangerous—and even life threatening—if untreated.”

What Are Signs of Early or Mild Dehydration?

The Rehydration Project says that the degree of dehydration is graded according to signs and symptoms that reflect the amount of fluid lost. In the early stages of dehydration, there are no signs or symptoms. Early features are difficult to detect but include dryness of mouth and thirst. As dehydration increases, signs and symptoms develop. Symptoms of early or mild dehydration include flushed face; extreme thirst; consuming more than normal or the inability to drink; dry, warm skin; the inability to pass urine or reduced amounts; dizziness made worse when standing; weakness; cramping in the arms and legs; crying with few or no tears; sleepiness or irritableness; sickness; headaches; dry mouth or dry tongue with thick saliva.

What Are Signs of Moderate to Severe Dehydration?

The Rehydration Project also denotes that symptoms of moderate to severe dehydration include low blood pressure; fainting; severe muscle contractions in the arms, legs, stomach, and back; convulsions; a bloated stomach; heart failure; sunken fontanelle—soft spot on an infant’s head; sunken dry eyes with few or no tears; skin loses its firmness and looks wrinkled; lack of elasticity of the skin (when a bit of skin lifted up stays folded and takes a long time to go back to its normal position); rapid and deep breathing (faster than normal); and a fast, weak pulse. They say that in severe dehydration, these effects become more pronounced, and one may develop evidence of hypovolemic shock, including diminished consciousness; lack of urine output; cool moist extremities; a rapid and feeble pulse (the radial pulse may be undetectable); low or undetectable blood pressure; and peripheral cyanosis. Death follows soon if rehydration is not started quickly.

Whether indoors or out, active or at rest, suffering illness or perfectly healthy, one thing is clear: Keeping your water sources well at hand and ingesting with regularity (and consistency) can have a profoundly beneficial effect on your health and well-being. It’s one easy and highly accessible assist for a multitude of maladies.