Water is important for
everyone but is significantly more so for someone with a chronic condition.
With about 60% of the
adult human body being made of water (less for women and those with more body
fat), it’s a key component to keep you going. It’s needed by the brain to make
hormones and neurotransmitters. It regulates the body temperature and acts as
shock absorber for the brain and spinal column. Water aids in digestion by
forming saliva and converting food. A joint lubricator, it allows body’s cells
to grow, reproduce and survive, while delivering oxygen throughout the body.
We loose water every
day when we go to the bathroom, sweat and breathe. A hot day, exercise or an
illness can increase water loss. Therefore, a balance of intake that
matches output is essential.
How Much Should I Drink a Day? This is really about fluids. Coffee, tea,
soda, soup and various foods-lettuce is 95% water, watermelon 92%, yogurt 85%,
apple 84%-all count towards the total amount needed. According to the Institute of Medicine, women 19 and up should consumer 2.7 liters (about 11 1/2 cups)
while men of the same age should drink 3.7 liters (a little more than 15 ½
cups). Keep in mind that this is fluids not just water and in fact food
provides about 20% of total water intake. While sodas, coffee and juice all
contribute towards the count, water is your best bet since it’s calorie free,
inexpensive and readily available.
There are any number
of reasons that require fluid intact to go up or down.
- Illnesses:
Fever, diarrhea and/or
vomiting can cause fluid loss and the best way to replace them maybe oral
rehydration solutions, e.g. Gatorade, Powerade or CeraLyte. Your medical
provider may have a specific recommendation. Conditions such as urinary tract
stones, sinus infections, bladder infections may also require an increase in
fluids (water is best), while certain conditions (e.g. kidney, liver and
adrenal diseases) may make it necessary to restrict fluids.
- Exercise: Depending on the intensity of the workout
you will require anywhere from 1.5 to 2.5 cups of water. However, if you are
engaging in intense activities, such as hiking, cycling, playing tennis, soccer
or another sport that lasts more than an hour, a sports drink that contains
sodium may be a better bet. Note that sports drink and energy drinks are
very different. Energy drinks usually contain large amounts of caffeine and
other stimulants that your body doesn’t need. These are generally not
recommended.
- Weather: Anytime heat and humidity make you sweat,
additional fluids are needed to replace what you are loosing. Be aware that
during the winter, indoor air can cause your skin to loose moisture.
- Altitude: If you are at or above 8,200 feet you may
experience more frequent urination and more rapid breath, so you need to
compensate with more fluids.
- Pregnancy
or breastfeeding: Women is
these situations need more fluids, particularly when breastfeeding.
Signs of Too Little or Too Much: As long as you aren’t thirsty and your urine
is colorless or light yellow your fluid intake is probably fine. Dark yellow or
amber-colored urine is a sign of dehydration. Signs of dehydration can include
dry mouth, dizziness, headache, and sleepiness.
While it’s not
common for most people to drink too much water, it does happen. My son’s friend
decided to get rid of his cold by drinking lots of water in the space of an hour.
He ended up in the hospital. When the kidneys can’t excrete the excess water,
the electrolyte (mineral) content of the blood is diluted, resulting in low
sodium levels (hyponatremia). Marathon runners, who drink lots of water, can
end up with this condition. Keep in mind when your provider tells you to
increase your fluids, ask them about types of liquid and don’t try to do it all
at once.
Stay Hydrated: Make water your beverage of choice and drink
a glass with each meal and between each meal, as well as before, during and after
exercising. Water bottles are a good investment and most tap water is fine (see
below). If plain water is not to your liking, try adding a slice of lemon or
lime to your drink.
Check with your
medical provider if you are concerned about your fluid intake.
Bottled Water Versus Tap Water: Tap water is fine and much cheaper. When
it’s all said and done, bottled water is 3,785 times more expensive than tap
water. Further, bottled water can be
municipal water sold for a much higher price. Both Dasani, bottled by Coca-Cola, and
Aquafina, bottled by PepsiCo, start out with public water sources. If you want
filtered water, there are plenty of faucet-mounted filters on the market.
In view of the situation in Flint, MI, many people have grown even more concerned
about their tap water. The easiest way to judge the safety of your water,
regardless of its source, is have it tested. Look in your local phone book for
a water testing company.
Municipal water’s safety is under the Environmental Protection Agency,
while bottled water is under the FDA’s jurisdiction. The standards for both are
exactly the same. By law, municipal water systems must send users a
consumer confidence report once per year telling them where their water comes
from and whether it meets federal standards. Under FDA rules, bottled
water doesn’t usually have to state what source it comes from or what
methods were used to treat it.
Most bottled water comes in plastic, which can leach into the water,
particularly if the bottle is reused. Manufacturing these bottles is also an
environmental hazard.
That noted, certain
conditions, such as HIV, transplant patients and those on chemotherapy can get
sick from contaminants in drinking water. Talk to your provider about any
precautions you need to take. A filter at the tap or distilling your water may
be required.
A good article on
this debate is Bottled Water vs. Tap Water-Facts & 4 Reasons to Drink Tap.
Water Bottles: Ditch the plastic and use glass or
stainless steel. Living in Vermont, where fruits and vegetables are canned in
the fall, many people use Mason or Ball jars. They work great and have the
added feature of measurements on the side. It’s a good way to know how much you
are drinking. There are now a variety of glass water bottles with silicone
wrappers that prevent breakage. However, glass water bottles are definitely
heavier than stainless steel.
Stainless steel is a
great option because of its durability, strength, weight and insulation. Like
glass, it doesn’t impact taste. Check the bottles to make sure
they aren’t aluminum, since color and weight can be similar.
Filtered Water Bottles: These come in all shapes and sizes and at
different price points. How much you need to spend depends on what you want to
filter out. If you want to just use it for local tap water it’s going to be
cheaper than filtering stream water. Check out Filtered Water Bottle BuyersGuide
