Drink up! Being well-hydrated is important for everyone

“The remedy for thirst? It is the opposite of the one for a dog bite: run always after a dog, he’ll never bite you; drink always before thirst, and it will never overtake you,” so said French Renaissance writer, doctor, humanist and monk, Francois Rabelais. And, it’s as good advice today as it was in the 15th century when he wrote it.

Before we head out to bike, hike, ride, kayak, jog and swim we need to listen to Rabelais and make sure we’re well hydrated. Yeah, you know that. But do you know how important it is to hydrate every day, not just when doing strenuous activities? Well it is.

You’ve probably heard that you should drink eight 8-ounce glasses of water each day. Some scientists will agree, others not so much. Local orthopedic surgeon, Doug Cipriano says that we should drink a half ounce of water for each pound we weigh each day.

For an average fellow at 150 pounds that would be 75 ounces of water compared to the 64 ounces you get with the 8x8 formula. Obviously, we lightweights would consume less.

The Kendrick Fincher Hydration Foundation recommends that a 5-year-old consume 50 ounces of fluids and a 10-year-old 60 ounces of water each day and they endorse Dr. Cipriano’s method for adults.

KFHF also tells us the facts: “75 percent of the body, 80 percent of the brain, 75 percent of the muscles and 92 percent of the blood is made up of water. It carries nutrients and oxygen to all cells in the body and helps convert food into energy. Water regulates body temperature.

“One percent dehydration results in thirst, two percent reduces your ability to work and four percent results in lethargy, apathy and other mental symptoms. There is a 10 percent decrease in your mental performance when you feel thirsty.”

Spread your fluid intake over the course of the day drinking more right before vigorous exercise and again right after. If it’s extremely hot or you’re perspiring a lot, you may need to replenish your body nutrients with a sports drink.

“Soda pop is not a healthy choice for hydration,” KFHF states, “and it will actually make you dehydrate faster so it is very detrimental if you are playing sports.” Check ingredient labels for vitamins and calories.

Research uncovered conflicting advice about coffee and other caffeinated drinks, but WebMD’s article “The Quest for Hydration” says that coffee isn’t dehydrating.

See WATER, Page 6

WATER

Continued from Page 4

This article debunks the 8x8 formula by saying that the gauge of adequate liquid consumption should result in the average person urinating every two to four hours and that your urine should be light in color.

One expert referenced it looking like lemonade — let’s assume it’s not the pink kind!

It also said, “You don’t have to drink water per se to get water… Soup counts, yogurt and watermelon count. An orange is 90 percent water, salads are a lot of water; so all in all, people get plenty of water through foods and beverages other than water.”

Mild dehydration, according to the Mayo Clinic, can cause headaches, constipation, dizziness or lightheadedness.

Severe dehydration is a medical emergency with symptoms that include extreme thirst, very dry mouth, skin and mucous membranes.

Lack of sweating, no tears when crying, little or no urine production and any produced being dark yellow or amber are also signs of severe dehydration.

Low blood pressure, rapid heartbeat, rapid breathing, fever and/or delirium or unconsciousness constitutes a medical emergency and attention should be sought immediately.

Kathy Hubbard is a trustee on Bonner General Hospital Foundation Board. She can be reached at 264-4029 or kathyleehubbard@yahoo.com.