dehydration

Wellness Wednesday: Hydration 101 

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Summer has finally arrived in the northern hemisphere.

Our part of the planet is pointed much more directly at the sun and you can feel it. Sun protection and hydration become critical. Last Wednesday we covered mosquito protection and this week we will recap hydration. 

A July post from last year has some facts that bear repeating: 

  • 2 Liters = the amount of fluid a non pregnant woman needs per day
  • 3 Liters= the amount of fluid a pregnant woman needs per day
  • Add 1 Liter for temps over 85 degrees
  • Add 1 more Liter for activity like hiking. 

So… the fluid requirement for a pregnant woman hiking on a hot day is 5 Liters !!! 

 

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And to recap…

 

Consider a woman weighing 154#=70kg

  • 60% of the body=water =42 kg or 4.2 Liters for our 70 kg woman
  • 1% loss of fluid = 42 ml impairs thermoregulation and causes thirst. 
  • 2% loss of fluid - discomfort and loss of appetite 
  • 3% loss of fluid - dry mouth appear
  • 4% loss of fluid- work capacity decreased 
  • 5% loss of fluid- reduced concentration, headache, and sleeping 
  • 6% loss of fluid-tingling and numbness of extremities 
  • 7% loss of fluid-collapse 

Taken from the World Health Association (WHO) website 

 

Hydration does a number of great things

Firstly, it protects you from harms: 

  • Urinary tract infection
  • Kidney Stones 
  • Preterm labor 
  • Headache 
  • Helps prevent heat stroke 

see Weathering the Heat 

Finally, hydration makes you feel good and look good. 

 

It’s fun to get creative with your healthy drinks.

Break out of the old routine of sodas and beer which do nothing but dehydrate and put fat on the belly. 

Try these instead : 

  • Plain Club Soda with a little splash of 100% fruit juice and twists of citrus 
  • Mocktails like a Virgin Mary or a not so sweet Virgin Daquiri
  • Herbal iced tea or Sun tea, sweetened with a little fruit juice 
  • Healthier frappes made with ice, one pump of chocolate, and your milk of choice 
  • Green smoothies 

Drinking a tall cold glass of something healthy and fun is good for you both physically and mentally. It gives you a little creative outlet, and a chance to sit down and take a micro break. 

Be sure to catch all of our blog posts at 

www.drginanelson.com/drginablogs  

Food Friday: Drink !

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I am absolutely compelled to write again about hydration in this, our week of three digit temperatures. I had one reasonable and well intentioned patient who came in with symptoms and was FIVE LITERS short on her hydration ! 

Let us review. Normally, a non pregnant woman needs 2 liters of fluid per day. A pregnant woman needs three. Add another liter for temperatures over 85 degrees, and yet another liter for activity such as hiking. So if you are pregnant and hiking on a hot day, your fluid requirement is easily 5 liters, and that is assuming you are coming to the day adequately hydrated in the first place. 

The human body is about 60 % water. Let's say you weigh 154#. That means you weigh 70 kg. That means you contain 42 kg of liquid or 4.2 liters. Getting short on fluid percentage wise is easier than you think. 

How can you lose so much fluid ? Well there are the obvious ways, but then there is also respiration, sweat, and something short of sweat which is still fluid loss through your skin called insensible loss. It all adds up. Heat and activity increase insensible losses like crazy. 

Here is the interesting stuff: 

" ...fluid loss of 1% impairs thermoregulation (the ability to regulate your temperature), and thirst occurs at this level of dehydration......Vague discomfort and lack of appetite appear at 2 % . Dry mouth appears at 3%. At 4% work capacity is decreased. Difficulty concentrating, headache, and sleepiness are observed at 5%. Tingling and numbness of extremities can be seen at 6%, and collapse can occur at 7% dehydration. " ( reference from the World Health organization) 

Here is the fun stuff: 

Summer is a great time for cold drinks. Try to take the traditional summer cooler and put a healthy spin on it. Here are some examples that will provide you with much needed electrolytes as well as fluid and taste. 

  • Club soda with a splash of 100% fruit juice. 
  • Mocktails like Virgin Mary, Virgin Daquiris
  • Herbal iced tea or sun tea on ice with lemon and mint leaves, sweetened with a little fruit juice 
  • Healthy fruit frappes made with fresh fruit, ice, and plain yogurt or kefir. 
  • Decaf mocha frappes made with ice, one pump of chocolate, and your milk of choice. 
  • Stay hydrated and enjoy ! 

For more information see : 

Drinks in Nutrition 

Weathering the Heat