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DURING THE LONG DAYS
of summer, it’s
natural to think about watering your lawn and gar-
den, the houseplants, and the pets. But what about
your need for water?
Getting plenty of fluids every day is essential for
good health. Water is in every cell in the body. It
helps regulate body temperature, cushions and lu-
bricates joints, protects sensitive tissues, and assists
the digestive system.
Most people can meet their need for water by
drinking when they are thirsty and consuming
fluids with meals. But with hot weather, vigorous
physical activity or an illness, your body needs even
more water.
The need for hydration
You need water to replace what your body loses
through everyday functions—such as sweating, go-
ing to the bathroom and exhaling. It’s essential to
replace lost fluids to avoid becoming dehydrated.
Among the symptoms of dehydration are dry
mouth, weakness and dizziness. In athletes, dehy-
dration may also lead to muscle cramps.
Being thirsty is a signal that your body is already
on the way to being dehydrated. It is important to
drink fluids even before signs of thirst appear and to
drink more than your thirst demands.
Getting plenty of fluids the healthy way
When quenching your thirst, take care in choosing
what you drink. While beverages such as soda and
sports drinks do contain water, they are also high in
sugar and calories.
Along with water, other healthy choices for keep-
ing well-hydrated include:
•
Fat-free or low-fat milk.
•
Unsweetened, 100 percent fruit juices.
•
Unsweetened iced tea or coffee.
•
Fruits and vegetables with a high water content,
such as watermelons, grapefruits, apples, lettuce,
broccoli and carrots.
When you do choose water, you can give it a kick
by adding a wedge of lemon or lime.
Individual water needs vary widely, depending
on factors such as physical activity, exposure to heat
and age. Some people need to restrict fluids because
of health conditions. Be sure to talk with your doc-
tor about the amount of water you need each day.
Sources: American Council on Exercise; Centers for Disease Control and Prevention;
International Food Information Council Foundation
thirsty time
Summer time,
It is important to drink fluids even before signs of thirst
appear and to drink more than your thirst demands.