Keep Up Fluids in Hot Weather
Water makes up about 60% of an adult’s body weight – can you imagine? It is in every cells, tissue and organ of the body. The kidneys need water to filter wastes from the blood in the form of urine. Water lubricates and cushions our joints. And it lubricates the digestive and respiratory tracts. And water helps to maintain a healthy body temperature.
The bottom line is this: adequate hydration is so important.
Daily fluid needs: Men: 13 cups
Women: 9 cups
You will need much more when you exercise!
Fluid Sources: water and flavored water, tea, coffee, sodas, sparkling water, milk, juices and soups.
Other sources of your daily fluids: cabbage, cucumbers, squash, lettuce, carrots; grapefruit, strawberries, and apples.
There are problems with even mild dehydration:
dry mouth and throat
low energy and weak
not sharp mentally
decreased physical or athletic performance
increased body temperature
There are certain situations where fluid requirements are even higher:
in hot weather
certain medications like diuretics
increased physical activity
pregnancy and breastfeeding
blood loss or after surgery
Staying consistently low in fluid intake increases your risk for
kidney stones and infections
urinary tract infections
bladder and colon cancers