Up the Fluids in Hot Weather

As the hot temperatures and humidity of summer soar it is important to stay well hydrated. Approximately 60 percent of the human body is water. It is needed to keep all systems working well, including the heart, lungs, liver, kidneys and brain. Every single day there is normal water loss through breathing and sweating, and loss of water in the urine and bowel movements. This needs to be replenished. Let's learn more about our fluid needs.

Daily fluid needs will increase with:

• Age
• Gender - men need more than women
• Physical activity
• Pregnancy and breastfeeding
• Health issues such as fever, diarrhea and infections

Mild dehydration can develop quickly with an inadequate fluid intake. The symptoms include:

• Headaches
• Dizziness
• GI issues such as constipation
• Memory loss with a decrease in the ability to process information
• Kidney stones
• Urinary tract infections

A good fluid intake is important each and every day. Twenty percent will come from the foods that you eat. The fluid suggestions for women and men are as follows:

• Women: 11 and 1/2 cups total per day with 9 cups from fluids and the remainder from foods
• Men: 15 and 1/2 cups per day with 12 and 1/2 cups fluids and the remainder from foods

There are some excellent food sources of water that will help to contribute 20% of our daily fluid needs.

• Produce made up of 90-100% water: cantaloupe, strawberries, watermelon, lettuce, cabbage, celery and spinach
• Produce made up of 70-89% water: bananas, grapes, pineapple, pears; carrots, cooked broccoli and avocados

Water obviously is the top fluid to drink, but these also count toward our daily fluid intake: milk, juices, tea and coffee, soups and smoothies that contain added liquid. Water is best - affordable, calorie-free and free if from your tap. Not into plain water? Add flavor varieties to your glass of water to make it more enjoyable: lemon and lime slices, frozen berries, cucumber slices, herbs such as basil and rosemary.

Not sure if you are getting enough fluids. Check your urine. It should be pale yellow, not dark yellow or amber. 

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About the Author

Rita Smith is a Registered Dietitian and Certified Diabetes Educator. She's been working in the field of nutrition and disease prevention for more than 35 years and currently works at Sentara Martha Jefferson Hospital in Charlottesville, Va. Each week, Rita provides nutrition counseling to clients who have a variety of disorders or diseases including high cholesterol, high blood pressure, diabetes, celiac disease, irritable bowel syndrome, gastroparesis and weight management. For these clients, food choices can help them manage their health problems.