Fluid Intake (Drinking Water)
Q: How much water do I really need to drink in a day?
Affinity's medical expert is Dr. Robin Price, a family-practice physician for Affinity Medical Group in Greenville.
A: Our bodies are approximately 65 percent water. Because every body is different, everyone needs different amounts of water. As a general rule, most people should be drinking at least 64 oz., which is more than most currently consume. Generally, the body loses two to three quarts of water daily from urination, defecation, sweat and water vapor expelled during respiration. Additional losses of water also occur when exercising, taking medications and at times of stress or illness. Fever, diarrhea and vomiting are examples of common ailments that cause further water loss. Soda and caffeinated beverages like coffee and tea have a diuretic effect on the body and also cause further loss of water.
To calculate daily fluid intake, you should divide your total body weight in half and that number is how many ounces of water you should consume. Climate, humidity, illness and other factors can increase intake levels. For example, a person who is 150 lbs. should consumer 75 oz. or a little more than 9 cups of water per day.
A great way to incorporate more water is with a measured water bottle or mug. Keep the container with you while you work, play and exercise. The measured container makes it much easier to track your water intake and is a convenient alternative to coffee and soda.
Fluid intake can include liquid available in certain foods, such as fruits and vegetables. Also, during strenuous activity, sports drinks can supplement a person’s fluid needs.
When the body loses too much water, dehydration sets in. Common symptoms of dehydration include: dry or sticky mouth, low or no urine output and sunken eyes. Young children and the elderly are more susceptible to dehydration, so a mild case can become severe in a short period of time.
Though it is rare, people can consume too much water. Water intoxication or hyponatremia occurs when blood plasma (the liquid part of blood) increases and dilutes the amount of sodium in the blood stream. Sodium along with potassium maintains the balance of fluid in and outside of body cells and helps control blood pressure.
When someone consumes too much water they may develop symptoms similar to someone who has had too much alcohol or no symptoms at all. Drinking too much water can cause as much harm as being dehydrated. This increase of intracellular water concentration can cause water to move out of the blood plasma, ultimately reducing blood volume in the body, which can lead to circulatory shock.
I stress that water intoxication is rare and most people do not need to worry about this issue. The best indicator for hydration is to listen to your body. Drink when you are thirsty and incorporate sports drinks during strenuous workouts.
