Whether you’re just working at your desk or working in the yard in June, it’s important to drink fluids throughout the day.
About 75% of Americans are dehydrated, which means most of us don’t drink enough fluids to support healthy body functions. Since our bodies are 70% water, hydration is vital for keeping our bones, muscles and skin in tip-top condition. But it also keeps problems from developing.
“Those most likely to get dehydrated are infants and the elderly,” said Dr. Stacey Parker, who treats patients of all ages at Atrium Health Floyd Primary Care Medicine in Taylorsville. “That means caregivers for both the young and old need to be attentive.”
People with chronic medical conditions, including diabetes, high blood pressure, asthma and emphysema, can often get dehydrated easily. That can be due to medications that require more water intake.
Symptoms of dehydration
Unfortunately, many people don’t realize how easy it is to get dehydrated until they start feeling its effects. It’s easy to get busy and forget to drink regularly. People most often think about hydration when they’re exercising or when their mouth starts feeling dry.
The most common symptoms of dehydration are:
- dry mouth
- dry skin
- muscle cramps
- headaches
- dizziness, fatigue
- dark-colored urine
- sleepiness
Dehydration can also cause memory issues, cognitive problems and moodiness.
The long-term effects of dehydration include dry skin, kidney stones, kidney damage, chronic kidney disease (which starts with high blood pressure), constipation and other bowel issues.
Tips for proper hydration
“Obviously, the best way to prevent dehydration is to ensure you drink enough water,” Parker said. “You should try to drink at least 10 large cups of water a day, about 64 ounces. If you attempt to reach that milestone you will probably realize you don’t normally drink enough water.”
Make hydration part of your routine. Drink a glass of water early in the morning and try to drink every hour during the day. Plan to have a glass of water before each meal. And finish the day with a glass of water before bed.
Get an insulated mug or cup. This will keep your beverages cold and refreshing.
Drink This, Not That
“There is no need to reinvent the wheel,” Parker said. “Water is still the go-to preference. If you want to add some flavor, you can use lemon or lime to stimulate your salivary glands and keep your mouth moist. Sparkling water may be a good option – as long as there’s no added sugar.”
If you’re an athlete, drinking sports drinks with electrolytes can help your body perform at its best while exercising. Just watch out for added sugar. When it comes to hydration, the lower the sugar, the better.
Limit your intake of alcohol and drinks with caffeine since they act as a diuretic and cause your body to lose water. Tea is not as strong of a diuretic but should be diluted with water.
Avoid energy drinks, which are full of sugar and caffeine. Fruit juices also contain a lot of sugar and should be avoided. If you choose to drink juice, dilute it with as much water as possible.
When to seek medical help
It’s important to seek immediate medical help if you experience symptoms of heat exhaustion or heat stroke. Heat exhaustion may cause dizziness, thirst, excessive sweating, weakness or nausea. Heat stroke may cause dizziness, confusion or loss of consciousness.
Other concerning symptoms related to dehydration include being unable to urinate, producing dark-colored urine, breathing rapidly, feeling heaviness in the chest, fever and headaches.
