Posted July 3, 2011
Americans are unfortunately not good at water consumption, though we are good at drinking pretty much everything except for water, said Ann Bock, professor of Human Nutrition at New Mexico State University and a registered dietitian.
Dehydration can be a very serious health issue, she said, especially in the desert Southwest, where problems with dehydration can escalate quickly, especially for vulnerable populations such as the elderly, young children and family pets. With temperatures well above 100 degrees in southern New Mexico, it’s extremely important to stay hydrated — especially during outdoor activities like today’s Warped Tour.
We asked Dr. Bock all the questions we could think of about hydration. So sit back, pour yourself a glass of agua, and know the facts.
How much water are you supposed to drink every day? Is it eight 8-ounce glasses or is it half your body weight in ounces? Eight 8-ounce glasses a day is the general principle. Another way to calculate that is 1 milliliter for every calorie you consume and slightly more than that. The rule of thumb is 1500 milliliters for your first 20 kilos of weight, and 20 milliliters for every kilo after that On average, that will be about 2 quarts a day.
Are there beverages that can dehydrate you?
There are drinks other than water that can have a negative effect on water status in the body. The predominant one is caffeine, and not just in coffee and tea but also in soft drinks and energy drinks The other thing that has a negative impact is alcohol.
How does the dryness of the Southwest atmosphere contribute to dehydration?
When there is very little humidity, you sweat out water and lose it to evaporative cooling Many people don’t realize they are losing water because it evaporates so quickly. That’s why we tell people the best times to exercise are early in the morning or well into the evening.
What groups of people are most vulnerable to dehydration?
People on a high-protein diet will lose more water than someone on a high-carb diet But the two most vulnerable groups are small children, who have more body surface per pound of weight, and the elderly. Many elderly people are on diuretics for high blood pressure and they won’t drink when they are out because they don’t want to have to stop and find a bathroom.
Also, elderly people may not run their air conditioners or coolers because they are worried about the cost of utilities. If there are elderly people in your neighborhood, it’s good to check in on them And also pets are vulnerable. Too often they are left outside without enough water.
Do you need sports drinks to replace lost electrolytes?
Sports drinks imply that they will resupply your sodium and potassium, and, yes, they will. But in most cases, if after the game you add salt to your food, you can resupply the sodium you need. And if you have fruit, you’ll get your potassium. Fruit, fruit juice, bananas, citrus fruits such as grapefruits and even limes are all potassium sources.
How about vitamin water, or flavored water with supplements?
When it comes to vitamins and supplements, if we tend to think that a little will help, we take a whole lot Vitamin waters are marketed for people who suppose they don’t have an adequate diet. But anytime you take a single nutrient and put it in water, it usually won’t taste very good.
Sometimes in the worst heat, some people will take salt tablets.
That is good way to get an upset stomach. Our recommendation is the weigh in/weigh out system. Weigh yourself before you work or exercise, then after, weigh yourself again. Then drink enough water to get yourself back to the original weight. You can’t depend on your thirst mechanism. Judge what you have to have in water by your weight.
How long can a person go without water? In everyday activity here in Las Cruces, how often should people be drinking water?
Well, there were earthquake victims that were found days later in Haiti That has a lot to do with the fact that rubble or debris may have protected them from the ambient temperature. Also, they may not have been moving at all. But in everyday life in this part of the country, you need to be drinking water all throughout the day Coaches and bosses need to provide people with water. And people who are preparing for long trips need to bring plenty of water.
If you can’t drink water for whatever reason, or you get tired of it, are their foods that will provide hydration?
Foods that liquefy in your mouth — jello or gelatins. Popsicles, especially for children. In general, nutritionists don’t recommend a lot of water for small children and infants because it can displace milk or caloric intake. But that’s not true in this part of the country.
Will drinking so much water make you not want to eat?
The relationship between water and appetite is a controversial issue Drinking water will stretch your stomach and that will have an effect on the appetite center of your brain, but it’s a short-term effect. Foods high in fat will clear the stomach in about two hours and fluids much faster than that.
Is is better to drink cold water or room temperature water?
Your body wants to cool down its core temperature. Taking a cool bath is best for that, and that’s more important than whether you drink cold or warm water
What are the signs of dehydration?
The classic sign of dehydration is that the inside of your mouth is very dry, almost like cotton. Some medications cause this also. The other thing that you’ll see doctors do is tinting — pinching the skin on the arm between their fingers. If the skin doesn’t snap back readily, that can be a sign of dehydration.
Is it possible to drink too much water?
There is such a thing as overhydration. You don’t hear about it very often.
Do we get dehydrated while we sleep?
When you’re sleeping, there’s very little activity. You are not losing water at the rate when you are up and doing things.
Generally, your thirst mechanism will kick in. When you get up in the middle of the night, drink some water.
What is the most important thing for people to know?
I cannot emphasize enough that just plain water is the best choice.
What percentage of the human body is water?
Adult men: 60%
Adult women: 55%
Babies: 78%
One year of age: 65%
(However, depending upon the person, the total may range from 55% to 78%)
The brain: 70%
The lungs: 90%
Blood: 83%
Body fat: 10%
Lean muscle tissue: 75%
Bone: 22%
Did you know?
Amount of water that must be replaced in the body every day through food and water: 2.4 liters, or about 80 ounces
Sources: wiki.answers.com, ga.water.usgs.gov/edu
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Copyright © 2011, Las Cruces Sun-News, NM
