Drink Up

It can happen any time of year, not just in the summer. Suddenly I feel a little lousy -- nothing serious -- and then I realize I haven't drunk much water all day. I drink some water and I feel better quickly.

Most people are aware of the health dangers of severe dehydration, from cramps to exhaustion to life-threatening heat stroke. But what about chronic, mild dehydration? It can sap your energy and make you feel lightheaded, tired and irritable.

According to Susan M. Kleiner, PhD, RD, of High Performance Nutrition in Mercer Island, Washington, a consistent 1% to 2% deficit of body weight (chronic, mild dehydration) caused by fluid loss can have a negative impact on mental and physical performance, muscle growth and even long-term health. Water makes up about 60% of the body weight of adults. All the systems and processes of our body, from energy production to reproduction to muscle function to joint lubrication, are dependent on water for efficient operation.

EARLY SIGNS OF DEHYDRATION

Your best bet is to prevent dehydration from developing in the first place. Thirst is far from being the only symptom... nor is it always the earliest one. In fact, if you wait until you're thirsty to drink, you already may be slightly dehydrated.

Early warning signs Dr. Kleiner advises to watch out for include...

Fatigue

Loss of appetite

Flushed skin

Burning in stomach

Headache

Lightheadedness

Dry mouth

Dry cough

Heat intolerance

Dark urine with a strong odor.

These problems are caused by the failure to maintain your body's proper fluid balance.

DEVELOP A FLUID PLAN

Although the standard recommendation is eight eight-ounce glasses daily, eight is not always enough, says Dr. Kleiner. She recommends boosting this number to nine or even 11 glasses because every day you lose 10 to 12 cups of water that must be replaced to maintain a healthy fluid balance. For a more exact estimate of how much water your body requires, divide your weight in half. That number, in ounces, generally is considered your recommended daily water intake.

In Dr. Kleiner's opinion, it doesn't matter what kind of water you drink. The question is, which one will you drink more of? Tap or bottled? Still or sparkling? Since taste is the greatest reason people don't drink water, she advises you to choose whatever water you like.

Dr. Kleiner recommends that you develop a fluid plan, just like a food plan. Helpful strategies include...

Drink a glass of water when you wake up, and take frequent water breaks throughout the day.

Carry fluids with you. Keep water bottles and pitchers handy at home and in the office.

Eat healthy, fluid-filled foods, such as fruits and vegetables. With a diet that meets the five-a-day requirement, you can take in up to four cups of water from food alone.

Drink a variety of beverages, such as fresh juices and herbal teas. You don't have to feel deprived. Other beverages count toward your daily requirement, too. However, avoid more than three caffeinated beverages per day... and alcohol, both of which increase fluid loss.

Drink two cups of fluid two hours before exercise, and four to six ounces every 15 to 20 minutes during exercise. When you exercise, your fluid requirements rise. For intense exercise or workouts that last more than an hour, Dr. Kleiner says that carbohydrate-electrolyte sports drinks are best.

Two caveats in the drink-drink-drink recommendation from Daily Health News contributing editor Andrew L. Rubman, ND: Too much liquid at meal time dilutes the digestive enzymes and can impact digestion, potentially leading to indigestion. Better: Drink 30 minutes before a meal... or wait 60 minutes afterward. If you need liquid to help wash down your food, limit your consumption to a swallow when necessary.

Secondly, drinking this much water, particularly when coupled with exercise, is bound to deplete sodium levels. Although in some individuals, excess salt consumption may result in an increase in blood pressure, insufficient sodium is lethal. Don't restrict salt intake unnecessarily... and always pay attention to taste. Chances are that if your taste buds are asking for salt, you probably need it.

Water is a critical nutrient for growth, muscle development and health, so drink up!

Sources...

Susan M. Kleiner, PhD, RD, High Performance Nutrition, Mercer Island, Washington.