WHEN AND WHO NEEDS TO DRINK MORE WATER?

In similar articles on our site, it was stated that the average person needs about 8 glasses of water per day.  But that is just an average.  Some people need more, and some people need less.

More water should be drank: 

When on a high protein diet

People on a high protein diet require more water than a regular eater, as the water will flush out things like uric acid, caused by the extra protein.  Another risk of high protein diets that can be combated with water is that, i f you're not eating carbohydrates, your body breaks down fat cells and then produces a buildup of toxic chemical compounds, called ketones in your blood. When there are too many ketones in your blood, your body eliminates them in your urine. Eliminate too many ketones, and you also eliminate too much water. Without replacing it, you can suffer severe dehydration and the risk of abnormal heart rhythms

When on a high fiber diet

Constipation can be an uncomfortable side effect of high fiber intake.  That is because fiber, although good for your health, can absorb fluid from your intestines.  Drinking fluids help prevent constipation in those who are eating high fiber. 

Having an illness that causes vomiting or diarrhea

Vomiting and diarrhea are signs of dehydration.  Drinking more water will keep the body hydrated during this illness, and also prevent that vomiting and diarrhea that goes along with it.  It is suggested that someone with these symptoms, most likely from the flu or another virus, to drink 2-3 quarts of water per day.

Are being more physically active

The more active someone is, the more they will perspire.  When you exercise, your body builds up heat, and sweat brings your body temperature back to normal. As sweat evaporates from your skin, your body cools. But, through the cooling process, can lose four cups of water every hour during exercise. As a result, more water is lost. 

Are exposed to warm or hot conditions

As people are exposed to warmer conditions, their body temperatures will rise as a reaction to cool the body, resulting in more perspiration.  This can happen whether they are being active or not.  Without proper fluid intake, this change in climate could leave people having the uncomfortable effects of dehydration. 

WATER AND PREGNANCY

While it is always a good idea to keep the body hydrated, there are certain times when changes in the body call for more water.  One of these times is during pregnancy.  Water can be the answer to alleviating many side effects of pregnancy, aid in preparing the body for these physiological changes, and just overall make mommy and baby healthier.

Water is an important player in pregnancy.  The fluid acts as the body’s transportation system, and carries nutrients through the blood to the baby.  Also, flushing out the system and diluting urine with water prevents urinary tract infections, which are common in pregnancy. 

Perhaps the biggest reason to drink water however is to keep the body hydrated.  Dehydration in pregnant women can be very serious.  Hormones change the way women store water during pregnancy, so they begin to retain water, and drinking plenty of water combats that.  Much of that water is used in the amniotic sack.  Amniotic fluid alone needs to replenish itself every hour by using roughly a cup of water stored in the body.  Replacing that water will insure the unborn baby is protected within the womb.

Since the blood volume increases to nearly double by the eighth month of pregnancy, it is necessary to drink even more water to compensate.   Thicker blood can lead to hypertension and other cardiovascular problems.

Because dehydration can cause contractions, lack of water in the third trimester can also cause premature labor.  Premature labor can have many health risks to the newborn baby.  However, some cases of premature labor have been stopped just by giving the mother enough water to re-hydrate her body.

Pregnant women should be sure to drink at least eight glasses of water each day, which is in addition to the normal intake of other recommended foods. The benefits of drinking water during pregnancy include healthier skin, less acne, washing away of unnecessary sodium, less chance for pre-term labor or miscarriage and better bowel movements. 

Drinking water for health benefits of the mother and baby are evident.  Doctors in fact ask mothers to steer clear of diuretics like caffeine and alcohol, so water is the obvious alternative for fluid intake.  Also, since doctors often ‘prescribe’ exercise in pregnant women, fluids will be lost through perspiration.  As we know, pregnant or not, those fluids also need to be replaced. 

DRINKING WATER AND CHILDREN

Water not only keeps children healthy, but also will help them perform better in school.  Dehydration leads to a reduction in both mental and physical performance.

Because many schools have inadequate water resources, parents and teachers should regularly encourage children to drink water at home, and even bring their own to school.  Children should especially drink water after taking part in sports, such as in gym class. Dehydration can lead to poor concentration in the classroom, which could mean not as much participation, and even lower test scores.

Although children are smaller than adults, they need to consume more water.  In fact, the smaller they are, the more they need to drink. A boy between the ages of 11 and 14 needs to drink 3,3 liters of water per day, and a girl the same age needs 2.8 liters per day. A recent survey revealed that 65% of school aged children between the ages of five and 14 drink less water than they should.

Children are at a much greater risk of dehydration, as the process can begin much more rapidly in them.  Once the body is dehydrated, the internal temperature rises and the body, particularly the brain, overheats. Since children are still growing, there is all the more need to keep the body hydrated so that it functions properly.  Children should always have unlimited access to safe drinking water.

Another reason why children should drink up is that there thirst mechanisms are less developed than adults’, and tend to appear after dehydration has already set in.  Children should therefore be encouraged to drink water even if they are not thirsty. Headaches, irritability and sleepiness are often signs of dehydration.  Of course, children are bombarded with ads of cool soft drinks, but parents, please note that water is a far better choice.

WATER AND SENIOR CITIZENS

As we age, the balance between our need for water and our thirst for water shifts. In fact, the less water an older person drinks, the less thirsty they become, leaving them open to the risk of serious dehydration and other complications.At the very minimum, one should consume one cup of water for every 20 pounds of body weight daily, that’s around 6-8 glasses for the average person.

Senior citizens are at particular risk for dehydration because their kidney function has diminished to some degree. Symptoms of dehydration include confusion, drowsiness, labored speech, dry mouth, and sunken eyeballs. Side effects for seniors who do not drink enough water, however, extend far beyond dehydration. Even short-term water deprivation has been known to cause chronic pain. Over time, lack of water causes loss of muscle tone, excess weight gain, slow metabolism, increased toxicity, and even organ failure. Other negative effects include arthritis, dry skin, migraines, hypertension, digestive complications, and persistent constipation.

Considering the abundance of water in our daily lifestyles, the fact that most senior citizens are consistently dehydrated to some degree is alarming. All foods are partly composed of water; fruits and vegetables are over 75% H2O, and even bread is more than 30% water. Yet with the abundance of water in their diet, the average senior citizen still requires over two-and-a-half quarts of pure water each and every day to maintain good health.