Did you know that water is the most abundant nutrient in our body? Our body is approximately 60% water and our brain is 70% water. Our lungs are nearly 90%! Each day, our body must replace 2.4 liters (approx 2.5 quarts) lost through breathing, sweating, digestion. That’s a LOT of water!
Water helps transports nutrients and medications throughout the body. Water Benefits are:
- Aids in metabolism
- Prevents constipation
- Facilitates digestion
- Regulates body temperature
What happens when we are dehydrated?
- Water controls your dehydration and can lead to heat shock, fainting and even death.
- Your brain has priority to take water from the rest of your body when you’re thirsty.
- Your heart has to work harder
- Higher blood viscosity
- Toxins accumulate
- High blood pressure Blood clotting
- Kidneys get overloaded, Toxins accumulate then they cannot be flushed, they can be damaged
- Digestive problems
- Constipation
- Acid reflux
- Indigestion
Estimating Fluid Needs:
Institute of Medicine (IOM) Food and Nutrition Board determined total water intake of: 2700mL/day for women 3700mL/day for men to meet the needs of the general healthy adult 11- 15 cups/ day.
What is dehydration: Loss of body fluid exceeds fluid intake OR Fluid intake fails to replace fluid loss. It has been reported that as many as one million elderly are admitted to the hospital each year with dehydration as one of the reasons for admission.
Signs of Dehydration:
- Increased thirst
- Dry mouth
- Light-headed
- Fatigue Impaired mental focus
- Inability to produce tears
- Low urine output
- Sunken eyes
- Dry skin
Causes of Dehydration –
- Decreased fluid intake
- Increased evaporation from skin
- Diarrhea
- Vomiting
- Excessive heat exposure
- Reduced thirst sensation
- Swallowing difficulties
- High fiber diets
- Alcohol intake
Ways to keep cool and hydrated:
- Ice cream, sherbet, Italian ices
- Fruits & Vegetables – Many contain >90% water; Watermelon, tomatoes, broccoli
- Smoothies
- Half Water- Half Juice
- Fun water ideas
- Mocktail Hour
- Adding fun fruits, herbs, & veggies to water to make it flavorful
Now you can see how important it is for your body to stay hydrated! Even more-so on those hot summer days. If you have any further questions regarding hydration, we can help! Give us a call or contact us here to learn more.
Special thanks to hydration specialist and our guest contributor –
Victoria Fabbo MPH, RD
Master of Public Health/ Dietetics ’19, Bachelors of Science: Culinary Nutrition ’16, Associates of Science: Baking & Pastry Arts ’14
References: Faes, MC,et all. Dehydration in Geriatrics. Geriatrics and Aging. 2007;10(9):590-596; Manual of Clinical Dietetics, 6th ed, American Dietetic Association, Chapter 1, Nutrition Assessment of Adults, 2000, p33; Armstrong, LE. Assessing hydration status: the elusive gold standard. J Am Coll Nutr:2007;26:575S-584S; Mayerson, D. Hydration for the elderly in long term care residences. Hospital News. June 15, 2018; Roble-Suarez et al. Hydration status of LTC Residents Rehospitalized within 30 days of discharge. JNursing Home Res 2015;1:11-14
