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Drink water to prevent dehydration
By Cecilia Cruz, Nutrition Services
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Did you know that up to 60 percent of the adult body is water? It is important to replace water loss throughout the day in order to keep our bodies hydrated. When our water loss is greater than our water intake, our body becomes dehydrated.

We lose water everyday through breath, sweat, urine, and bowel movement. Water loss also occurs from insufficient fluid consumption, fever, vomiting, or diarrhea.

Dehydration can impair normal body function. It can make you feel tired, weak, dizzy, and confused. It can also result in unclear thoughts, mood changes, constipation, and kidney stones. It is important to stay hydrated year round — even during the cold winter days!

Recommendations for water intake in adults will depend on sex, age (our sense of thirst decreases as we get older), and activity level. A good goal to consider is 13 cups for men and nine cups for women. Food can also contribute to hydration status. Eating a diet high in fruits & vegetables can account to 20 percent of your daily fluid requirement.

Our body needs water to:
•Regulate body temperature
•Transport vitamins and other nutrients
•Get rid of waste and toxins
•Form saliva
•Lubricate joints
•Prevent constipation

Possible signs of dehydration:
•Increased thirst
•Infrequent urination
•Deep yellow or amber urine
•Dry mouth, skin, nasal passage
•Tiredness
•Confusion

Please note that some medical conditions may require you to follow a fluid restriction. If you are not sure whether you should be following a restriction, please talk to your medical provider.

 

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