Last Saturday, April 21, we went to the LaMesa Eco Park in Fairview, Quezon City, to have a picnic in celebration of my grandmother's 89th birthday. We were hoping to get away from the heat and get some cold breeze from the park's greeneries. We were wrong. The temperature there was probably just a notch lower than what we feel at home. Everybody was complaining of the heat and the 'body dryness'that went with it. Good thing we brought gallons of water to quench our thirsts!
Under these conditions, how much water do we really need? I looked up for the importance of watching water intake during these times. Let's all be guided by it.
These hot summer days should be reminding each of us to pay special attention to our own fluid intakes. Whether you are outside on the job or for recreation, it is important to keep a water bottle handy at all times. Adults should closely monitor the children in their care as well, and see that they drink water throughout the day.
As a nutrient, one of the important roles for water is to regulate core body temperature. It takes only a few minutes in the hot outdoors before you begin sweating. The moisture on your skin helps to cool you down as the air moves over your body. The cooling action is good but you are losing water from your body that will need to be replaced. Unless that water is replaced, you risk disrupting this important cooling mechanism. Unreplaced water loss can result in fatigue, nausea, headaches, and dizzyness. Severe water loss can lead to heat stroke and even death.
Most people will need from 8-12 cups of water daily, from drinking water, other beverages and water contained in foods. When you don't get enough water, your body will trigger a sense of thirst. However, during hot weather, drink water before you feel thirsty to avoid the signs of water deprivation. The best fluid replacement is plain, cool water but other fluids will work, too. Beverages with caffeine are not the best choice for replacing lost water because caffeine increases water loss through urination.
I know many of you can't stand plain water, which of course makes it harder to do and to stay with. If you are among the few, try adding a slice of lemon to your water or take the commercially available sugar-free drinks.
With an increased water intake, you will be running to the restroom more often. Many may see this as an interference with a normal workday. However, before you opt to snub the water, take time to understand that it's just a flushing process and once your body finds it's normal balance, the restroom eagerness will slowdown.
Remember,drink before you get the signal. Many experts believe that thirst indicates you're already slightly dehydrated.
If you want to calculate how much water you should be taking, go to this link.
http://www.hydroxycut.com/WOMEN/CALCULATORS/WATER/index.shtml
Resources:
© 2002 Cooking Light magazine
Dr. Linda Boeckner, PhD, RD, Extension Nutrition Specialist
Karen Sessions
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