Roughly 60 percent of your body weight is comprised of water. Water is a necessary component for a variety of body functions like digestion and muscular contraction. On the cellular level, water delivers nutrients and expels waste products. Water is also a necessary component for regulating body temperature. Dehydration can cause headache, muscle weakness and dizziness as well as place stress on the kidneys and aggravate the urinary tract.
Maintaining Fluid Balance
According to the Mayo Clinic website, approximately 2.5 liters of water are lost through normal bodily functions. About 1.5 liters are lost through urine, with the remaining lost through bowel movements, sweating and respiration. To maintain proper balance, it is important to replace any lost fluid by consuming close to 2.5 liters per day, the equivalent of eight to ten cups . The Institute of Medicine recommends that men drink approximately 3.7 liters per day while women take in 2.7 liters. Hydration can come in the form of water, juice, tea, milk and even coffee.
Exercise Requires Additional Fluid Intake
According to the American Council on Exercise, for every liter of sweat lost, the heart rate increases up to eight beats per minute. Dehydration can cause premature fatigue and lack of coordination. Excessive water loss can also cause muscle cramps or more serious forms of heat illness. Trying to stay hydrated during activity is often difficult therefore it is important to drink fluids well before the exercise session itself. ACE recommends drinking about 2 cups of water at least two hours prior to exercise. During the exercise itself, try to drink about 1 cup for every 15 minutes of activity. After exercise, continue to drink, consuming 2 to 3 cups for every pound lost during exercise.
Medical Causes of Dehydration
There are a number of drugs that can cause dehydration. Common prescription drugs include antihistamines, certain blood pressure medications including diuretics, as well as some drugs used for psychological disorders. Alcohol also contributes to dehydration.
Dehydration can also be cause by certain medical conditions. Those with unregulated diabetes are also susceptible to dehydration and are encouraged to be diligent about fluid consumption. Excessive thirst combined with frequent urination is a symptom of diabetes, which should be evaluated by a healthcare provider. Flu-like symptoms of fever, diarrhea and vomiting will also lead to dehydration if fluid intake is insufficient.
Pay Attention to Body Signals
If measuring fluid intake sounds too tedious, simply drink a beverage with each mail and pay attention to your thirst signals. Roughly 20 percent of our fluid intake also comes from food. Fruits and vegetables offer a variety of nutritional fluid sources. Taking note of urine color is also helpful. Urine should be a light yellow color; if it is a dark yellow or orange, it may be wise to increase fluid intake. Frequent headaches or constipation can also signal dehydration.
Excessive Water Intake
There is no true upper limit for fluid intake. According to the Institute of Medicine, healthy kidneys can process up to 24 oz. per hour. Those prone to water retention, congestive heart failure or who are otherwise advised to limit fluid intake should consult a healthcare provider for specific recommendations.
Hyponatremia is a condition caused mostly by excessive sweating or urination combined with inadequate replacement of sodium and potassium. Long distance athletes are at risk if fluid intake includes only water; electrolyte replacement is important for these extreme training and competitions. According to ACE, sports drinks should be consumed for most physical activities lasting longer than an hour.
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