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Information - Hydration
Water has many different roles in the body. It helps to carry nutrients to your cells, dispose of waste, lubricate joints, maintain a healthy blood pressure, regulate body temperature. Sixty percent of the adult body is actually made up of water.
How Much Water Do You Need?
The amount of water you need to drink each day depends on your size, activity level and environmental factors such as the temperature outside. An easy calculation you can use is calorie to milliliter calculation. For instance, if you need 2,000 calories in your day to supply all your needs for your daily activities, you'll need about 2,000 milliliters or more of water. If you’re on the field or in the gym for a long period of time, you may benefit from sports drinks in addition to water to replace electrolytes you’re sweating out.
Staying properly hydrated helps prevent:
- Urinary tract infections (UTIs)
- Kidney stones
- Certain skin conditions
How to Prevent Dehydration
Infants and small children are at a higher risk of dehydration as even a small amount of fluid loss can cause problems. As people get older, they often don’t sense thirst as well as younger people do. Other high-risk groups include those with chronic conditions such as diabetes, athletes and alcoholics. The best way to prevent dehydration is to drink before you get thirsty.
Signs of dehydration include:
- Dark urine
- Low blood pressure
Caffeinated beverages and alcohol pull water from the body, so enjoy them in moderation. Fruit juices may contain too many carbohydrates, so always check the label. If you want something different than regular water, throw in some cucumber, orange, lemon slices or berries. You can also stay hydrated by eating water-rich foods, such as watermelon, applesauce and celery. Make staying hydrated easier by keeping a pitcher of cold water in your fridge; each time you open it, you’ll be reminded to reach for a glass.
Talk to your nutritionist if you'd like more information on hydration.
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Print this Action Plan and check off items that you want to discuss with your healthcare provider
The amount of water you need to drink each day depends on your size, activity level and environmental factors such as the temperature outside.
Staying properly hydrated helps prevent headaches, constipation, urinary tract infections (UTIs), kidney stones and certain skin conditions.
The best way to prevent dehydration is to drink before you get thirsty.
Signs of dehydration include: dizziness, dark urine, low blood pressure, confusion and weakness.
Caffeinated beverages and alcohol pull water from the body, so enjoy them in moderation. Fruit juices may contain too many carbohydrates, so always check the label.