Summer safety: Getting enough water

There's one thing we need even more than food - and that's water.

"Every part of your body needs water to work properly," says Shirley Winslett, a registered and licensed dietitian at Owatonna Hospital. "The lack of water, or dehydration, can lead to very serious health problems."

Drinking water is especially important during the summer. Winslett adds, "Hot or humid weather can make you sweat and requires additional water."

Your daily water needs

To make sure your body has the fluids it needs, Winslett recommends the following:

• Drink a glass of water with each meal and between each meal.
• Choose water over soda, diet soda, alcoholic drinks or beverages with caffeine.
• Drink water early and often while exercising. Have six to eight ounces every 15 minutes or smaller amounts every 10 minutes. That’s about one large water bottle per hour.

"You'll know if you're drinking enough water if your urine almost clear rather than yellow," says Winslett.

Don't wait for thirst

It's generally not a good idea to use thirst alone as a guide for when to drink.

"By the time you become thirsty, it's possible that you're already dehydrated," says Winslett. "As you get older your body is less able to sense dehydration and send your brain signals of thirst."

Strenuous activity, sweating, fever, vomiting and diarrhea can all cause dehydration. Signs and symptoms to watch for include…

• mild to extreme thirst
• fatigue
• headache
• dry mouth
• dizziness
• muscle weakness
• little or no urination
• lightheadedness

"Even mild dehydration — as little as 1 to 2 percent loss of your body weight — can sap your energy and make you tired," says Winslett.

In severe dehydration, the body does not have enough fluid to get blood to organs. Among other things, this can put your body into shock.

Other sources of water

Plain water isn't the only thing that can give your body the fluid it needs. On average, what you eat provides about 20 percent of total fluid intake, while 80 percent comes from what you drink.

• Many fruits and vegetables, such as watermelon and cucumbers, are nearly 100 percent water by weight.
• Beverages such as milk and juice are comprised mostly of water.
• Even beer, wine and caffeinated beverages such as coffee, tea or soda can contribute. But they should not be a major portion of your daily total fluid intake.

Still, Winslett says, "Water is one of your best bets because it's calorie-free, inexpensive and readily available."

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First published: 05/26/2006
Last updated: 05/26/2006

Reviewed by: Paul Kleeberg, MD, medical director, Allina.com