Our body cannot live without water, because we need water to regulate our body temperature and transport nutrients to our tissues and organs. For example, water is helpful to transport oxygen to our cells and remove waste, protecting our organs and joints.
How to avoid Dehydration
Dehydration happens if you the water you lose is more than the water you take in. Our body is losing water all the time through respiration, urination and by sweating. The more active you are, the more water you’ll lose. If you are sedentary, you’ll lose less water than when you are active. Some medications (like caffeine pills) and alcohol may contain diuretics that can increase the amount of water the body loses. The lost water must be replaced by water in our foods and beverages we drink every day.
Many symptoms can imply the mild dehydration. For example, if you feel thirsty, obviously you must drink some water. Other symptoms, such as pains in muscles and joints, constipation and headaches, may mean the mild dehydration. If you smell a strong odor in your urine along with an amber or yellow color, it may indicate dehydration. Of course, the color of your urine is not the right indicator of dehydration, because some medicine may make your urine yellow. For example, Riboflavin (known as B2 vitamin) can make your urine yellow if you take it.
How Much Water Do We Need?
We can take in water by eating foods or drinking beverages. Generally, we can get 20% of water in our foods. The 80% of water is from the beverages we drink. Therefore, drinking enough water every day is very important to our health. How much water do we need every day? One simple way is that you can take your weight in pounds and divide the weight number in half. This method can give you approximately the number of ounces of water you need to drink every day. For example, if you weigh 180 pounds, you need to take in 90 ounces of water or other fluids every day.
4 ways to keep Dehydration
Water is definitely the best choice for hydration, because it is pure without any calories and added ingredients and it is cheap. I don’t recommend drinking sodas and other sweetened soft drinks, because they contain sugar which may increase your weight if you keep drinking them for a long time.
Sport drinks may be another choice, because they can keep your electrolytes in balance. This is good for recovering after a hard workout. However, they also contain added sugar and calories that you may not want.
Many people like drinking fruit and vegetable juices, because they have minerals and vitamins. However, before buying them, read the labels and don’t choose ones high in sodium.
Caffeinated beverages, such as coffee, tea can be another choice. However, they contain caffeine which may make you feel jittery. Therefore, don’t drink them too much every day.