Water is key in keeping body healthy
BLACKSBURG, Va., Aug. 29, 2007 – With warm weather just around the corner, it’s important to remember to keep the body hydrated during the hot days of summer.
“Health standards suggest that you drink eight 8-ounce glasses of water a day. Yet in the summer your body needs even more than this to stay healthy and avoid health risks,” said Elena Serrano, Virginia Cooperative Extension specialist in human nutrition, foods and exercise at Virginia Tech.
When the temperature rises outside, the body tries to cool itself by sweating and when this occurs, dehydration can become a concern, especially for children. Babies and small children feel the effects of heat faster and more seriously than adults, so keeping them hydrated is essential, Serrano said. Nearly 60 percent of the human body is made of water. Dehydration is result of loss of water and salts from the body. Water plays an important role in nearly every major function in the body including regulating body temperature, carrying nutrients and oxygen to cells, removing waste, cushioning joints and protecting organs and tissues.
The early stages of dehydration are hard to detect because they have no signs or symptoms. But watch for two key signs – dryness of the mouth and thirst. As dehydration increases the following signs may become noticeable:
- increased thirst
- a flushed face
- reduced amounts of urine production
- dark, yellow urine
- irritability
- irrational behavior
- dizziness
- cramping in the arms and legs
Though dehydration can be a serious threat in hot weather, it’s easily avoidable if enough water is consumed. A common rule is to drink water before you get thirsty. “Try to pick a few times throughout the day to enjoy a glass of water, but don’t wait until you are thirsty because by that point you’ve already let your body become dehydrated,” said Serrano.
It’s also important to realize that caffeine and alcohol dehydrate your body. So if you are drinking coffee, tea, sodas, or alcohol you need to drink more water to help keep your body properly hydrated, Serrano said.
In addition to helping keep the body hydrated, drinking water can help improve the look of the skin. It can make a person look younger because skin that is properly hydrated tightens, diminishing signs of aging. Muscle definition can also be improved by water intake. If you are properly hydrated, muscles have enough water and they contract with more ease. Finally, if you are aiming to lose or maintain your weight, water can help make you feel full and possibly lower your temptation to eat when you may not be hungry.
“Don’t fall victim to dehydration this summer. Recognize the symptoms of dehydration and keep your body hydrated especially after physical exercise and activity. Keep a bottle with you at all times, especially when you are outdoors,” Serrano said.
Contact: Elena Serrano
Virginia Cooperative Extension nutrition specialist
Department of Human Nutrition, Foods, and Exercise
Virginia Tech
(540) 231-3464
serrano@vt.edu
Contact: Michael Sutphin
Writer
Communications and Marketing
College of Agriculture and Life Sciences
Virginia Tech
(540) 231-6975
msutphin@vt.edu
Writer: Jaryn Creasy
Student Intern
Agriculture and Extension Communications
Virginia Tech