One Simple Change to a Healthier You!

Summer is coming in Arizona, that means heat and lots of it! It also means more incidences of dehydration. Even though there are more severe incidences of dehydration in the summer, did you know that studies have shown approximately 75% of the American population is chronically dehydrated. Well, thinking back, when was the last time you drank 8-8 oz glasses of water? This is the popular belief of the amount of water to drink per day, but even it is a little low according to the Institute of Medicine’s recommendation of 3 liters (~13 cups) for men and 2.2 liters (~9 cups) for women.

The human body is made up of 60% water. The following is a list of symptoms of dehydration and keep in mind that a person can start to see symptoms with even mild dehydration, which is a loss of 1-3% water in the body. Symptoms include, irritability, headache, fatigue or daytime sleepiness, body aches, constipation, wrinkled skin, that may sag slowly back into position when pinched into a fold, a dry, sticky mouth. I would be crabby too with symptoms like that! Just think how much more pleasant your work environment may be if your colleagues were properly hydrated! 

Most of us think of dehydration occurring through exercising, other activities or simply being in heat or humidity that makes you sweat. It is true, that if you are sweating, an additional 1.5-2.5 cups of water are recommended. The Mayo Clinic suggests drinking sports drinks during long bouts of intense exercise such as training for a marathon. This is due to loss of electrolytes through the sweat. The main electrolyte lost in the sweat is sodium, with an approximate 800 mg sodium lost in 2 pounds of sweat during an hour of intense workout (Ex: 1 hour running, training for a marathon).

What are electrolytes anyway and why are they important?  Electrolytes are ions that your cells use to communicate, especially nerves and muscles. They include sodium, chloride, potassium, calcium and magnesium. Calcium and magnesium help muscles contract and relax. Sodium and potassium help water stay in the right balance in the body inside and outside the cells.

Here’s the best part! A great reason to increase your water intake may be if you are trying to loose weight. One study suggests that drinking water may promote weight loss for overweight women following weight loss diets. Increasing their water intake resulted in loss of body weight, change in waist circumference and change in percent body fat. The study also noted that the changes were not just a result of decreased caloric intake (ie diet soda) as these non-caloric beverages were not associated with comparable benefit and showed 30% smaller effect than plain water in weight loss.

Increased energy, clarity and productivity paired with weight loss with one simple component…water!!! So don’t forget to bring your water bottle and we will have plenty for you if you forget on May 12 at the Tempe Family Fun Run & Walk! Can't wait to see you there!!!

Terra Dallmann

Tempe Family Fun Run Coordinator

www.tempefamilyfunrun.com

Southwest College of Naturopathic Medicine 

4th Year Medical Student

Want to make sure I got my facts straight? Here are my resources:

Sawka M, et al. Human water needs. Nutrition Reviews 2005;63:S30.

Valtzin H. "Drink at least eight glasses of water a day." Really? Is there scientific evidence for 8 x 8? American Journal of Physiology - Regulatory, Integrative and Comparative Physiology. 2002;283:R993.

Rose BD, et al. Maintenance and replacement fluid therapy in adults. http://www.uptodate.com/home/index.html. Accessed March 2, 2010.

Dietary reference intakes for water, potassium, sodium, chloride and sulfate. Institute of Medicine. http://www.nal.usda.gov/fnic/DRI//DRI_Water/73-185.pdf. Accessed March 2, 2010.

Exercise and fluid replacement. Medicine & Science in Sports & Exercise. 2007;39:377.

Campbell SM. Hydration needs throughout the lifespan. American Journal of Clinical Nutrition. 2007;26:5858.

Nutrition and athletic performance: Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine. Journal of the American Dietetic Association. 2009;109:509.

Park S, et al. Pathophysiology and management of calcium stones. Urology Clinics of North America. 2007;34:323.

Manz F. Hydration and disease. Journal of the American College of Nutritionists. 2007;26(suppl):535S.

Stookey J, et al. Drinking water is associated with weight loss in overweight dieting women independent of diet and activity. Obesity 2008:16:11

Zeratsky KA (expert opinion). Mayo Clinic, Rochester, Minn. Oct. 3, 2011.

Disclaimer:

The information provided should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. A licensed physician should be consulted for diagnosis and treatment of any and all medical conditions as I am not a licensed physician...yet!