Today I want to get into some information about fluids.  I spend a lot of time talking about solid foods… because they are DELICIOUS!

But making sure you get the right amount of fluid is just as important!

((Cough, cough)) Put down the wine… we’re chatting about water today.

There are a lot of different beverage choices out there: coffee, tea, juice, popsicles, Gatorade, seltzer… etc.  I like to focus on just water because sometimes people skip over just how important water actually is.

So why do we even need water?  What does it do?

One function of water is to help us regulate our body temperature.  Think about what happens when you get too hot.  You sweat.  This is the body’s way of helping bring your temperature back down so you don’t overheat.  You are losing water when that happens, and you need water to make it happen and to replace what you lose.

Water also helps to protect the tissues and joints in your body.  It provides lubrication and cushioning for all the body’s movements.

Another function of water is helping the body to remove waste.  It plays a huge part in helping the kidneys to function well!  When there isn’t enough water filtering through the kidneys, we can actually do harm to our kidneys and possibly end up needing IV fluids to help get back to normal function. YIKES!

Water helps us to absorb vitamins and minerals from the foods we eat.

Staying well hydrated can also help us achieve and maintain a healthy weight.  I had mentioned in a previous blog post that sometimes when we’re thirsty, our brain misinterprets that feeling and thinks we’re hungry instead.  When that happens, we tend to grab a snack thinking that will help us move past the craving.  We end up in this loop of over-eating, trying to feel better, when it’s really water that our body needs.  And yes, there is a small amount of water in solid foods, but it is not enough to keep us well-hydrated for all the things our body uses water for every day.

When you’re not drinking enough, here are some concerns and signs of dehydration:

• Impaired physical performance
• Nausea
• Difficulty concentrating
• Dizziness/weakness
• Failure to regulate body temperature
• Electrolyte imbalances

Severe dehydration can cause:

• Muscle spasms
• Delirium
• Kidney failure

So, drink all the water, right??!

Well …

Not all the water.

Dehydration is definitely pretty serious!  So is water toxicity, or water intoxication.  This is the opposite of dehydration and it happens when you drink excessive amounts of water.  The kidneys are not able to keep up with such a high amount and the water has to go somewhere.  It ends up flooding the different compartments and cells in the body and causes confusion, convulsions, coma, or even death!

We don’t hear about water intoxication as much as dehydration, so some people don’t even know it exists.  I think more people started educating on the dangers of excessive water intakes after a lady ended up dying from a water drinking contest:  http://www.nbcnews.com/id/16614865/ns/us_news-life/t/woman-dies-after-water-drinking-contest/#.XQaFHOmWwUc

Just like anything else, moderation is key!  Not too much … not too little.  So how do we know?  What’s the magic amount?

Do you use pounds & ounces?  Let’s say you weigh 150lbs.  Divide that by 2.2.  The answer is 68, and that is how many ounces of water you should aim for every day.   

Example #2: 190lbs

190/2.2 = 86

You need about 86oz of water a day.

Do you use kilograms & liters?  Let’s say you weigh 65kg.  Divide that by 30.  The answer is 2.1.  You need about 2 liters of water every day. 

Example #2: 75kg

75/30 = 2.5

You need about 2.5 liter of water a day.

Those calculations are a great base to start with.  Keep in mind some things DO change a person’s fluid needs.  Some of those include living in a hot climate, exercise, high protein diets, pregnancy, breast feeding, illness.  The calculations above are for baseline needs and meant for a healthy population.  If you’re not sure, it’s ALWAYS a good idea to check with your Dr. or a dietitian.

One of the things I hear often is that people don’t remember to drink water.  If you find that’s something you struggle with as well, here are some suggestions to increase your water intake:

1.  Eat more fruits & veggies!  Remember I mentioned that foods do contain some water?  Fruit and veggies have a higher water content than other food groups.

2.  Keep a water bottle on hand and in eye sight!  What’s that saying?  “Out of sight, out of mind!”  If you have a bottle of water near you all day, you are much more likely to drink it.

3.  If having water near you doesn’t help, don’t be afraid to set reminders!  If your phone or watch buzzes every hour, even when you’re busy, you will get the reminder.

4.   Maybe you are not a fan of plain water.  I hear that often!  It takes a long time to build new habits.  If you aren’t used to drinking water, and then try and drink 8-10 cups a day … yeah … it seems impossible!  Get creative with flavors and find what you love.  You can slice fresh fruit & let it sit in the water to take on the fruit flavor.  My favorite is water infused with either oranges or strawberries!

5.  Once you find a fruit infused flavor you like … you can make popsicles out of it!  Freeze just the flavored water, or even throw in pieces of fruit too.  This is a really fun and tasty way to stay hydrated in the summer, and if you have kids, they usually enjoy making these just as much as eating them!

So stay hydrated!

Just not too hydrated!