AIs are based on the median water intake from U. A wide range of intakes is typical in a population. For instance, physically active people or those who live in hotter environments will require a higher intake of water. Your body weight is made up of 60 percent water. Every system in your body needs water to function. The current IOM recommendation for people ages 19 and older is around ounces for men and 95 ounces for women.
This refers to your overall fluid intake per day, including anything you eat or drink that contains water, like fruits or vegetables.
The IOM recommends that pregnant women of all ages should aim to get 80 ounces, or 10 cups of water, each day. Water is important for most processes your body goes through in a day. When you drink water, you replenish your stores. Drinking enough water can also help you look your best. For example, a research review looked at the ways that water can keep your skin looking healthy. When you drink plenty of water, you keep it healthy and hydrated.
Your body is constantly using and losing fluids through actions like sweating and urinating. Dehydration happens when your body loses more water or fluid than it takes in. Symptoms of dehydration can range from being extremely thirsty to feeling fatigued. Signs of dehydration in children listed by Medline Plus include:. If you have severe dehydration, you may need treatment at the hospital.
Your doctor will likely give you intravenous IV fluids and salts until your symptoms go away. When you drink too much, the extra water can dilute the electrolytes in your blood. Your sodium levels decrease and can lead to what is called hyponatremia. Water intoxication hyponatremia is uncommon. The water in food also counts. Instead, take a peek at your urine.
More severe dehydration constitutes a medical emergency that requires immediate attention, and can include any or all of these as well as:. The short answer: yes. This condition can be quite serious but it is extremely rare. Find out how much water you should be drinking each day, the many health benefits of drinking enough and if you can overdo it.
The good news is there are some fairly easy rules of thumb to follow when it comes to hydration. One of the important ones is to pre-hydrate. Going running? Drink several glasses of water before you start. Thirst is actually a sign of dehydration, so if you feel thirsty, you have some catching up to do! Also, monitor your urine.
If you are adequately hydrated, you should be urinating about once every two to four hours, and your urine should be colorless or a very pale yellow the color of hay or lighter.
Headaches and dizziness are a late sign of dehydration. If you start experiencing those, you really need to up the water intake, and quickly.
Dehydration can turn a fun summer activity into an unpleasant experience at best, or a trip to the emergency room at worst. Bring water bottles with you, and keep yourself and your family hydrated during your summer fun! About the author : Jennifer is a Clinic Supervisor for Mizzou Therapy Services Rangeline location and a board-certified specialist in orthopedic physical therapy.
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