The human body maintains a consistent core temperature between 98 and 100 degrees Fahrenheit. The body requires certain nutrients, including water and magnesium, to maintain this healthy temperature. Dehydration can hinder the body's ability to maintain a safe temperature.
Water
Water accounts for about 60 percent of your body weight and plays an essential role in body temperature regulation, as well as waste removal and the lubrication and protection of joints, tissues and the spinal cord. The evaporation of sweat from the body's surfaces helps to cool the body during hot weather and physical activity. Dehydration can lead to heat intolerance, light-headedness, fatigue, flushed skin and loss of appetite. Severe dehydration can be fatal.
Water Intake
The Institute of Medicine recommends that men drink about 13 cups of beverages per day and women about nine cups. Drink water with every meal and whenever you feel thirsty. Drink at least two cups of water one to two hours before exercising outdoors, suggests the Cleveland Clinic, and drink 5 to 10 additional ounces of water for every 10 to 15 minutes you spend outside.
Magnesium
Magnesium, the fourth most abundant mineral in the body, plays an important role in a variety of body functions, including energy metabolism, protein synthesis, and blood sugar and blood pressure regulation. Magnesium also plays a role in regulating body temperature.
Magnesium Sources and Intake
Recommended magnesium intake varies according to age and gender. Males ages 14 to 18 should get 410 mg per day, males ages 19 to 30 should get 400 mg per day and males ages 31 and over should get 420 mg per day, according to the Office of Dietary Supplements. Females ages 14 to 18 should get 360 mg per day, females ages 19 to 30 should get 310 mg per day and females ages 31 and over should get 320 mg per day. Food sources of magnesium include almonds, cashews, soybeans, spinach, fortified oatmeal, potatoes, peanuts, legumes, wheat bran, wheat germ, brown rice and avocados.
References
- Centers for Disease Control and Prevention: Water
- NYU Langone Medical Center: Magnesium
- National Institutes of Health Office of Dietary Supplements: Magnesium
- Georgia State University Department of Physics and Astronomy: Temperature Regulation of the Human Body
- Cleveland Clinic: Avoiding Dehydration, Getting Proper Hydration
- MayoClinic.com: How Much Water Should You Drink Every Day?
