Drink lots of water -it’s a healthful choice

Editor’s Note: The following is the eighth in a 12-part series of columns from Eastern Maine Medical Center in Bangor. Move & Improve is an outreach program, promoting healthful lifestyles for Maine people, of EMMC’s Community Wellness Service.

Your body is 55 to 75 percent water, a component that is essential for good health. We all need about 21/2 quarts (80 ounces) of fluid each day.

A recent survey of 3,000 consumers found that most people do not drink enough water. The average amount consumed by those surveyed was 4.6 glasses. Yet, the average adult needs between eight and 12 8-ounce glasses of beverages containing water per day. Stick to beverages without caffeine or alcohol. Drinks such as coffee, soda with caffeine, tea, beer and wine can actually cause your body to lose more water. Thirst indicates that water loss has already occurred.

Muscle tissue has more water than fat tissue, and even bone tissue has some water. Your body needs water to regulate body temperature and protect against heat exhaustion, to carry nutrients and oxygen to cells and remove waste, and to cushion joints and protect organs and tissue.

While sedentary people may be well hydrated with eight glasses of water a day, active people and athletes should consume a liter (more than 32 ounces) for every 1,000 calories burned. An active person during exercise should consume 15-20 ounces of cold water 10-20 minutes before exercise and drink regularly during the activity. Small portions of water (4-6 ounces) will be assimilated more efficiently than larger quantities. Since we lose water every hour, try to replace water every hour. It is also important to remember that when working out in the heat, you should add more water to your system regularly.

Plain cold water is best because it is absorbed most quickly. A sports drink is also a good choice for an athlete in training and competing in high-endurance activities, or during an event lasting more than 90 minutes.

Since children generate more heat relative to their size than adults do, they do not tolerate heat as well. Adults who care for children should encourage them to drink fluids when playing in hot weather. The healthful drink of choice is plain cold water. Remind kids to drink water one to two hours before an activity and to take water breaks every 15 minutes during play. Have a personal water bottle for each child to keep unwanted germs from spreading.

Today children drink more soda and sweetened drinks than ever before. These nutritionally limited beverages diminish a child’s appetite for nutritious foods. Serve healthful beverage choices such as water, 100 percent fruit juice, or seltzer water added to fruit juices on those hot summer days. Encourage children over the age of 2 to drink fat-free milk at meals and snack time.

Seniors beware; dehydration is one of the most frequent causes of hospitalization among people over age 65. As you age, you may experience less thirst, decreased kidney function and a reduced fitness level. Together these factors make you vulnerable to dehydration. Drink fluids, especially water, as part of your daily routine:

. Schedule water breaks throughout the day.

. Drink water before, during and after daily physical activity.

. Travel with a small bottle of water and refill as necessary.

When your body is dehydrated, your kidneys have to work harder, your saliva is limited, and your skin may not be as elastic. Your bowels also need fluid to prevent constipation.

You may become dehydrated before you realize you need more water. Make drinking water a habit. If you are drinking enough water, your urine should be a pale yellow color (like a light beer). If your urine is dark, you need to drink more water. Maintaining a water balance between water intake and water excretion is important to daily life. Be the best you can be, be active, eat well, and drink plenty of water while moving to improve.

Nellie G. Hedstrom is a nutrition specialist for the University of Maine Cooperative Extension and member of the Move & Improve Coalition. For more information contact Move & Improve coordinator Elanna Farnham at 973-7245 or efarnham@emh.org.