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Summer dehydration

Summers & Dehydration

Summers are all about vacation, family get together, holidaying, shopping and having fun..

But summer comes with the scorching sun! And with all fun & frolic we all forget to eat right and rather drink right.

The Fact

Water is the most essential part of our life as about 60% of our total body weight is water that carries out very important tasks like transporting nutrients and waste products between our organs and in return maintains the body temperature.
Water is the only fluid that contains no sugar or calories or any additives. Hence researchers recommend drinking “water” in abundance.
However, every body is different and has different needs for the fluid intake. It is indeed very difficult to define the need for water for every individual. Water intake typically depends on age, gender, physical activities, body mass and many times climate too.
Experts recommend an intake of 2.5 litres of water for men and 2.0 litres for women per day though food and other fluid consumption; where 70% – 80% should be from fluids and 20% – 30% from food.
Water is the most essential part of our daily consumption because it helps maintain normal physical functions, cognitive functions and also helps in thermo regulation.

What is dehydration?

Dehydration in simple words means lack of water in the body cause because of insufficient intake of water or fluids and/or excessive loss of body fluids caused due to sweating or vomiting.

The normal fluid loss, on an average without perspiration, is 4% of the body weight in full grown adult and 15% in infants.

That means, a 70kg adult needs 2 – 3 litres of water consumption every day while an infant of 7kg needs minimum 1litre water intake every day.

Dehydration can be mild, moderate or even severe in many cases.

Even 2% dehydration can result into damaging effects on cognitive and physical performance and result into abnormal mental function like short term memory or arithmetic efficiency, Visio motor activities et.

The simple test used to check the body fluid balance is the urine check. Dr. Lawrence Armstrong was the first one to publish the urine color chart to simplify the urine analysis. He mentioned the 8 color scale index ranging from pale yellow as the number 1 to brownish green color as the number 8.

If your urine color falls in the range of 1 – 3 on the chart you are well hydrated and if your urine color falls in the range of 7 – 8 you necessarily need to increase your water intake.

Why Hydration is important and why everyone should know about it?

Various life stages and states have different hydrating needs. Like:

During Pregnancy:

Water is a key element of antenatal well being, and is currently over looked. Adequate intake of water and fluids is very crucial to maintain the physiological changes that occur during and after pregnancy.

At Work:

Often busy schedules make us to forget to drink water. However one should not forget that keeping body hydrated is as important as to keep your mind hydrated.

During Exercise:

The more you exercise the more you sweat resulting into loss of body fluids that means the body needs more intake of water than usual.

Overall well-being:

Lesser intake of water has effect on overall well being of the body.

Dehydrated body is more prone to tooth decay and dental erosions and the main cause of poor dental well being.

Dehydration can cause the abnormality in working of the urinary tract which is responsible for removing toxins from the body and regulating the overall body temperature. Urinary tract infections can further lead to kidney stones, nocturia and bedwetting in infants and adults too.

Article Courtesy : Dr. Arundhati Pande

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