Water Health

Taking in enough water is crucial
to the effective functions of the body.

by Alyson Ahrns

It's perfectly logical that a substance that makes up an average of 60 percent of human body weight would vital to consume every day. Yet, most people don't drink the 13 8-ounce cups of beverages for men and 9 cups for women that the Institute of Health recommends.

"Water is beneficial for many reasons — most importantly for hydration because it is involved in all bodily processes, such as digestion, absorption and excretion," Kathryn Helling, clinical dietician at SSM Cardinal Glennon Children's Medical Center, says.

In fact, nearly every function in the body takes place in a water environment, including temperature regulation, transportation of nutrients and oxygen to cells and movement of waste products. Water also moistens the body cavities — the nose, mouth and eyes — and is the main component in multiple body fluids like blood, saliva, blood and amniotic fluid.

Because the body needs so much water to function day-to-day, it is vital for people to stay hydrated. Just as many bodily functions that depend on water cause water loss, such as urination, perspiration and respiration.

So whatever physical activity you're doing this winter month, whether it's shoveling snow or going for a morning jog, it's important to drink up.

But is plain, old-fashioned water the best way to go when you're working up a sweat? Laura Niehoff, transplant dietician at St. Louis University Hospital, says sports drinks can be more beneficial in replacing essential elements lost in perspiration.

"The sports drinks that have a minimal amount of additives, such as Gatorade or Powerade, can be good choices for someone that is doing heavy amounts of exercise or spending long amounts of time in the heat," she says. "Sodium is lost in heavy amounts of sweating, so that is when sports drinks are appropriate."

But Niehoff says you do need to pay attention to nutrition labels for additives that will work against post-workout recovery.

"Other additives, such as caffeine or sugar, can add unnecessary calories or make dehydration symptoms worse."

But is there ever too much of a good thing where hydration is concerned? Beth McChesney, registered dietician at St. John's Mercy Medical Center, says only for certain lifestyles.

"It is rare because your kidneys work to prevent it," she says. "But it can happen to athletes who habitually limit their sodium intake and exercise more than four hours in the heat."

Need Water?
                       Symptoms of dehydration:
- sweating
- dry mouth
- little or no urination
- thirst
- dizziness or a light-headed feeling
- nausea/vomiting
- muscle weakness
- heart palpitations

*Information from Laura Niehoff, transplant dietician at St. Louis University Hospital

Resources
www.cardinalglennon.com
www.sluhospital.com
www.stjohnsmercy.org