How Much H2O Should I Drink?

Published in Natural Awakenings Magazine/2008

How Much H2O Should I Drink?

by Angie Lustrick


Did you know that 75 percent of Americans are chronically dehydrated? If you become dehydrated, the amount of water in your body has dropped below the level needed for normal body functions. Surprisingly, even minor dehydration can create problems:  daytime fatigue, fuzzy short-term memory, trouble with basic math, difficulty focusing on a computer screen or printed page, and a metabolic slowdown that may cause weight gain. More severe dehydration can be life-threatening.

Now that summer is here, it’s especially important to assess your body’s hydration needs. As outdoor temperatures rise you’ll lose more water through perspiration, the body’s natural cooling system. Since your body is 60 to 70 percent water, this loss needs to be replenished throughout the day, so that it can function properly.

Dehydration 101

Next to air, water is the element most necessary for survival. You can go without food for almost two months, but without water, you’ll survive for only a few days. Without water, you would be poisoned to death by your own waste products; when the kidneys remove uric acid and urea, these must be dissolved in water. You need water to breathe, too; your lungs must be moist to take in oxygen and excrete carbon dioxide. To see if you’re well-hydrated, take this simple test:  Pinch a bit of skin (on the back of your hand, for example) and let it go; it should immediately spring back into place.

Be alert to other common symptoms of dehydration as well, which include low urine output or very dark urine, dry or sticky mouth, dry or sunken eyes, muscle cramps, a drop in body temperature after exercise, confusion, dizziness and lethargy. A rapid heartbeat and feeling faint upon standing may be caused by lack of fluids. If you believe you’re developing dehydration, consult a doctor before it becomes moderate or severe.  

Dehydration can be caused by losing too much fluid, by not drinking enough water or fluids, or both. You can also lose fluid from vomiting, diarrhea, fever and sweating. Children, the elderly and diabetics are at special risk for dehydration. Children are more susceptible because their smaller body weights cause a faster turnover of water and electrolytes. The elderly often become dehydrated because poor thermoregulation of their thinner skin makes it harder for them to retain fluid; also, some of them don’t like to drink fluids because of incontinence fears. Diabetics often have excessive urine output, which facilitates dehydration.

Some athletes who need to reach a certain weight to compete, such as wrestlers or bodybuilders, purposely dehydrate themselves to drop weight quickly before a big game or event. They may sweat in saunas or use laxatives or diuretics. These practices usually hurt rather than help. They work to weaken the athletes and their performance. They also can cause more serious problems, such as abnormal salt and potassium levels, which in turn can lead to heart rhythm problems or kidney failure.

Dieting is another factor that often saps water reserves. Beware of diets or supplements, including laxatives and diuretics, that emphasize shedding "water weight" as a quick way to lose pounds. Losing water weight is not the same thing as losing actual fat.

Drink Mindfully

Americans are not the only people who suffer from chronic dehydration. Some estimates suggest that half the world’s population suffers from dehydration—but not because there is a lack of available fluids. Rather, the human thirst mechanism is so weak that thirst is often mistaken for hunger, leading people to overeat. In fact, one glass of water will shut down midnight hunger pangs for close to 100 percent of dieters. Even mild dehydration can slow metabolism by as much as three percent, resulting in possible weight gain. A two percent drop in body water is the main cause of daytime fatigue and fuzzy short-term memory.

Getting enough H2O does more than aid metabolism and keep you alert. Research has shown that drinking enough water throughout the day can:  significantly ease back and joint pain for up to 80 percent of sufferers; decrease the risk of colon cancer by 45 percent, bladder cancer by 50 percent; and slash the risk of breast cancer by 79 percent.

So, how much water should you drink? Most people have no idea. The average requirement is eight to 10 eight-ounce glasses of water per day. An inactive person in a cool climate may need less, while an athlete training in the desert will need much more. You need more if you exercise a lot or live in a hot climate. Overweight people should drink an extra glass for every 25 pounds of excess weight.

Taking small sips of fluids throughout the day is better than drinking large amounts at once. Electrolyte solutions are the best for quenching thirst and replenishing cells. It’s best to avoid sports drinks due to their sugar content. Sports coaches do well to educate team players about the importance of drinking electrolyte fluids that are low in sugar; such fluids should be encouraged before, during and after a game or practice. Coaches also need to be aware that many sports enhancement supplements (e.g., creatine, caffeine and protein powders) can put an extra burden on the kidneys and may increase dehydration risks.

Everything in Moderation

While dehydration is a serious risk during warm weather, it is possible to drink too much water or other fluids, leading to hyponatremia. This condition is caused by an excessive loss of electrolytes—sodium, potassium, calcium, magnesium and phosphates—through the urine. Though not as common a problem as dehydration, hyponatremia is a considerable threat; an electrolyte imbalance can be fatal.

It’s beneficial to drink water and stay hydrated, but remember the old adage of “everything in moderation.” Just because something is good for you doesn’t mean that a lot more of it will be better. Wisdom comes in listening to your body. Drinking water wisely helps your body perform at its peak—whether you’re seeking mental clarity, athletic performance or a sense of overall well-being.

Angie Lustrick is a certified, licensed nutritionist and certified personal trainer  with a practice in the Riverside, CA area. Contact her at 951-683-0449 or angiesworld123@aol.com or visit www.angiesworld.com.