GOT WATER?
GOT WATER?
Not that I am the expert on the consumption of and its importance- I can say this; being an RN for about 21 years of so, most if which has been in the Adult Emergency Room setting, I can say this, water is IMPORTANT! Even more so during the “dog days of summer” , the hot, humid, heat filled days we have been having, here in New York has been debilitating to say the least, for the elderly population, especially and those with pre existing medical conditions.
Many individuals have come into the emergency room either dehydrated or heat exhausted. Typically infants, small children and the elderly, dehydrate more rapidly than most anyone else and it can result from not drinking enough fluids, vomiting and diarrhea and/or a combination of all three. Infants and small children are more likely to dehydrate faster than, healthy (healthy, meaning no pre existing medical conditions etc.) then older children and adults because they lose fluid more quickly; their body mass is of course, smaller than an adult. (EMedicineHealth, 2007) I remember when I was in nursing school and Flo and I were talking (just kidding), my professor told us that an infant/small child could very well dehydrate in about 12-18 hours- if they are not replacing the fluid lost. I know that this is correct, as I have first hand experience when my daughter was three years old, and that was scary.
Our bodies are comprised of about 60 % water, which is located inside our lean muscle. Water is required by the body for regulation of certain processes and chemical reactions in our cells. It transports protein, amino acids essential vitamins and minerals. It supports the digestion of nutrients and encourages the repair of old tissues, (I drink lots of water, I am ……and OLD tissue). It also flushes the body of toxic waste (“pay attention to this NinjaBill, LOL”) and maintains constant body temperature as well as providing a cushion to our joints, to name a few. (Keith & Wade, 1997)
As athletes we are constantly aware of what goes in our bodies – we calculate what our protein, fat and carbohydrate should be – but sometimes we forget the importance of water intake. Water is another nutrient. (Keith & Wade, 1997)
We often “underplay the importance of water to good nutrition.” Through normal body functions such as respiration, perspiration and urination we may lose up to about a half a gallon of water daily. During prolonged strenuous physical activity; we may lose even more water which can result in dehydration and other heat related issues. (Keith & Wade, 1997)
Here are some of the signs and symptoms of dehydration:
Mild to excessive thirst and dry mouth
Headache
Dizziness, feeling lightheaded
Fatigue and/or muscle weakness
Little or no urination
In conclusion, just throughout the day, take a moment and see if you have had your water intake for the day. Try and stay away from concentrated drinks, which give you that “full” feeling, lastly, avoid caffeine and alcohol as they have a diuretic effect. (Keith & Wade, 1997)
Works Cited
"Dehydration in Children." E Medicine Health. 12 July 2007. 06 Aug. 2007 <http://www.emedicinehealth.com/dehydration_in_children/article_em.htm#Dehydration%20in%20Children%2
0Overview>.
Keith, Dr. Robert E.. And Wade, Leslie., Alabama. Alabama Cooperative Extension System (Alabama A&M University and Auburn University. Department of Agriculture. Sports Nutrition for Young Adults: Hydration. May 1997. 6 Aug. 2007 <http://www.aces.edu/pubs/docs/H/HE-0749/>.
