Did you know that up to 60% of the adult body is water? It is important to replace water loss throughout the day in order to keep our bodies hydrated. As we get older, our sense of thirst decreases. When our water loss is greater than our water intake, our body becomes dehydrated. Cecilia Cruz, Registered Dietitian at Project Open Hand.
We lose water everyday through breath, sweat, urine and bowel movements. Water losses also occur from little fluid consumption, fever, vomiting or diarrhea. If you are not replacing daily water loss, you are at risk for dehydration. Dehydration can impair normal body function, which can influence your whole day! It can make you feel tired, weak, dizzy, and confused. It can also result in unclear thoughts, mood changes, constipation & kidney stones.
Recommendations for water intake in adults will depend on gender, age, and activity level. A good goal to consider is 13 cups for men & 9 cups for women. In addition to water you drink, food can also contribute to hydration status. Eating a diet high in fruits & vegetables can account to 20% of your daily fluid requirement.
Our body needs water to:
•Regulate body temperature
•Transport vitamins & other nutrients
•Get rid of waste
•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: 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.