LAURA SHAMMAH MS, RDN
WATER TRANSPORTS NUTRIENTS TO ORGANS AND CELLS, CARRIES AWAY TOXINS, SERVES AS A LUBRICANT FOR JOINTS AND BONES, HELPS US REGULATE OUR BODY TEMPERATURE AND EVEN IMPACTS BRAIN FUNCTION. WITHOUT WATER, WE SIMPLY CANNOT SURVIVE. THAT SAID, YOU DON’T HAVE TO BE ON THE BRINK OF DEATH TO FEEL THE EFFECTS OF DEHYDRATION. EVEN A 2% DECREASE IN BODY WEIGHT DUE TO FLUID LOSS CAN IMPACT PHYSICAL AND MENTAL PERFORMANCE.
Many of us worry that our kids are receiving unhealthy snacks in camp but do we know if they are drinking enough water? Studies have found that more than half of America’s youth do not drink enough water. Though it changes depending on a child’s size and activity level, children should drink two to three quarts a day.
The concern is that a dehydrated child could also be a fatigued child and a distracted child. Thus could affect their attention level. Send your kids to camp with a water bottle and money to buy an additional one throughout the day. Talk to them about the importance of staying hydrated in camp. Encourage them to sip throughout the day, not just when they are thirsty.
Children aren’t the only ones who can get dehydrated, it’s equally important for adults to stay hydrated as well. Drinking too little water can have an enormous impact on our health and day-to-day function. Our body is composed of roughly 60% water and every major system is influenced by fluid balance.
The Institute of Medicine recommends 3.7 liters each day for adult men and 2.7 liters a day for adult women; however, I say you may need less or even more if you’re physically active or breast-feeding and during the warmer months. It’s also important to keep in mind that water loss varies from person to person, and some people naturally need more fluid than others. Everyone has a different requirement.
Roughly 80% of our hydration needs come from fluids like water, milk and tea. The remaining 20% comes from high-water foods such as fruit, veggies and yogurt. Some fluid and food choices are better than others for hydration. For example, alcoholic beverages are fluids that increase water loss by blocking anti-diuretic hormones.
Good fluids include water, both sparkling and regular, tea, and milk (especially for children). Good foods include most vegetables and fruits.
It’s important to drink more water when you exercise, in warm weather, when you drink alcohol, have a fever, diarrhea, or you throw up. Coffee was previously thought to be dehydrating, but recent research suggests this is not the case.
Before a workout, hydrate frequently throughout the day. Cap off your fluid tank with ½ to 1 cup of water 15 to 20 minutes before exercise. During your workout, drink ½ a cup of fluid for every 20 minutes of exercise. After your workout drink 2 cups of water. Add coconut water or an electrolyte supplement during and after exercise if you sweat profusely or work out for more than 60 minutes.
Common signs of dehydration include thirst, brain fog, fatigue and irritability, constipation, dark yellow urine, dizziness, rapid or irregular heartbeat, dry mouth, sunken eyes and dry skin, reduced urine or sweat output, headache, joint pain and cramps, and elevated body temperature.
Keep a water bottle everywhere else you spend a significant amount of time. Track your water intake with an app like MyFitnessPal. If you don’t like water, try adding fruit to it.
Drink a glass of water with every meal and snack, invest in good water bottles, many keep beverages cold (or hot) for up to 24 hours. Finally, start your meal with a broth-based soup or salad. Soups and salads contain water-rich ingredients.
Laura Shammah MS, RDN has a masters degree in health and nutrition and is a registered dietitian. She has been operating her own private practice in both New York and NJ for over 20 years. She is happily married and has four children.
