Hydration Strategies

By Dr. Donald A. Ozello DC

Las Vegas Informer

Water is the most important ingredient in healthy nutritional strategies. Proper hydration throughout the day keeps us alive and functioning. Drinking water and other nutrient filled drinks is the easier way to stay hydrated.

Water is the body’s primary structural component. Water composes sixty to seventy percent of the human body. Water performs a myriad of bodily functions including flushing toxins, carrying nutrients, regulating body temperature and maintaining the health and integrity of every cell in the body.

Lack of proper hydration, or dehydration, can lead to a wide assortment of symptoms. Mild to moderate dehydration may cause headaches, dry mouth, fatigue, dry skin, constipation, dizziness, lightheadedness, weakness, sleepiness, decreased urination, muscle aches, irritability and inability to focus. Most cases of mild dehydration can be solved with the steady ingestion of water or healthy juices.

Severe dehydration is a medical emergency. Symptoms of severe dehydration include: Extreme thirst, very dry mouth, dry mucous membranes, lack of sweating, extreme irritability, sunken eyes, shriveled and dry skin, low blood pressure, fever, rapid heartbeat, rapid breathing, little or no urination, delirium and confusion. Cases of severe dehydration should seek professional medical care immediately.  Babies, seniors and those with serious medical conditions are the most susceptibility to severe dehydration.

Water is necessary for survival. Many variables exist in exactly how long a human can survive without water. The very longest a human can survive without water in any situation is about one week.

The amount of healthy fluids needed per day varies per individual. There is no exact answer and many important factors play a role in determining one’s daily hydration needs. The major factors are age, health, body size, activity level and climate.

The Institute of Medicine of the National Academies recommends the following guidelines for fluid consumption. A healthy adult male living in a temperate climate should drink about 13 cups of fluids a day. A healthy adult female living in a temperate climate should consume about nine cups of fluids daily. These should be healthy fluids and water should a major part of your fluid consumption.

The old standard recommendation of eight by eight is a great starting point for fluid consumption. Eight by eight means that you should drink a quantity of eight glasses filled with eight ounces of water per day.

All fluids contain some amount of water, therefore the simplest way to implement the eight by eight rule is to drink eight cups of water per day then get the remainder of your fluid consumption from healthy juices or sports drinks.

Water contains zero calories and is usually less expensive than other drinks. Choose water as your first choice for your fluid intake.

Drink water throughout the day for optimum results. Never let yourself get thirsty. Kick start your day with a cup of water first thing in the morning.

Finish your day strong by consuming a small cup of water before you go to sleep at night. This final cup should be big enough to keep you hydrated and to quench your thirst but small enough to not wake you during the night.

Increase your fluid intake if your activity level increases or the temperature is warmer. The body’s hydration requirement increases during activity. The body sweats out fluid to regulate body temperature during activity and in warmer climates.

Replenish your body by increasing your fluid intake during and after activity. Higher intensity activities require larger fluid intake.

All foods contain water. Fruits and vegetables possess high quantities of water. Foods such as watermelon, pineapple and cantaloupe contain large amounts of water. Celery, lettuce and tomatoes are vegetables high in water. Consuming these healthy foods increases your water intake.

Quality of water is vitally important. Drink clean filtered water for best results. Choose water with the lowest amounts of chemical additives.

Utilize these easy to implement guidelines to meet your recommended fluid intake. Drink healthy fluids throughout the day, never let yourself get thirsty, increase your water intake with activity, eat foods with high water content and select healthy fluids for optimum health results. Add proper hydration to your nutritional strategies to increase your health and fitness.

Reposted from May 6, 2012.  Due to the extreme heat in the Southwest, this has been reposted due to the importance of the topic.  

Dr_Donald_A_Ozello_thumb_medium150_Dr. Donald A. Ozello DC

Dr. Donald A. Ozello DC is the owner and treating doctor at Championship Chiropractic. 2595 S. Cimarron Rd, Suite #100, Las Vegas, NV 89117.  His web address is Championship Chiropractic. He can be contacted at (702) 286-9040 and DrO@ChampionshipChiropractic.com.

Dr. Donald A. Ozello’s mission is to educate and inspire others to live healthier, fitter, more functional lives.

Dr. Donald A. Ozello DC proudly handles Standard Process Supplements and Foot Levelers Orthotics.

Dr. Donald A. Ozello DC writes a weekly health, fitness, exercise and nutrition column for The Las Vegas Informer. His is published in OnFitness MagazineLivestrong.comSpineUniverse.com and EHow.com.

Dr. Donald A. Ozello DC is an award-winning public speaker. He has spoken to numerous groups on the importance of health, fitness, exercise, ergonomics, nutrition and injury prevention.

Dr. Donald A. Ozello DC is a fitness enthusiast. Functional kettlebell training, bike riding and running are his favorite forms of exercise.

Before pursuing his career in Chiropractic, Dr. Donald A. Ozello DC served in the United States Navy aboard the USS Bremerton, SSN 698.

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One Response to Hydration Strategies

  1. Fortunately, a study published in The Obesity Journal has pointed out that food consumption is significantly reduced when preceded by water intake. It also cited that according to suggestions from epidemiological studies, food consumption is considerably lesser in water drinkers compared with non-water drinkers, stressing that consumption of sweet beverages are largely linked with obesity and weight gain.

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