While much of the U.S. has been experiencing an extreme heat wave, staying hydrated becomes even more crucial to maintaining one’s overall health.
Hydrating one’s body is important to keeping the right balance of water, salt, minerals and proteins to keep cells, tissues and organs functioning optimally.
Dehydration is more than just feeling thirsty. By the time you feel thirsty, your body already is dehydrated, signaling that the concentration of your blood and other body fluids is too high and needs water to restore balance, according to speaker, author and integrative medicine expert Dr. Sina Smith.
Dehydration can become severe if not addressed promptly. Early signs include: dry lips and mouth; peeling or cracking nails; frayed and bleeding cuticles; crepey or flaky skin; darker urine and reduced urination frequency.
As dehydration progresses, it affects blood pressure and can cause these symptoms: dizziness and lightheadedness; rapid heartbeat; weakness and fatigue. If a person experiences symptoms such as feeling faint or a fast heartbeat, they should drink water slowly to avoid fainting.
Persistent dehydration can lead to heat stroke with symptoms of confusion, slurred speech, altered mental status and loss of consciousness. In such cases, 911 should be called immediately and cooling measures provided until help arrives.
Dr. Smith says “good hydration aids digestion, which can alleviate common issues such as diarrhea, constipation, GERD, heartburn and upset stomach. Improved digestion enhances nutrient absorption, promoting overall health and reducing embarrassment associated with digestive troubles.”
Proper hydration also supports endocrine system regulation, which enhances sleep quality, prevents hair loss by maintaining balanced testosterone levels, and more.
A general guideline is to drink half your body weight in ounces of water daily, with a minimum of 64 ounces.
Active individuals should replace about 500 mL of water per hour of sweating, and weigh themselves before and after exercise to gauge fluid loss and drink 13 ounces to 16 ounces of water for every pound lost.
According to Smith, most people do not need sports drinks — a tiny pinch of salt in your water can suffice to maintain electrolyte balance.
Hydration has its own misconceptions, too. Cold drinks constrict blood vessels, slowing absorption. Room temperature or warm fluids are more effective. Caffeinated beverages can lead to increased urination and dehydration. Opt for water, herbal teas or decaffeinated drinks.
Everyone should drink water regularly, listen to their body’s signals, and make informed choices to stay hydrated.
Published July 10, 2024
