Tag Archives: dehydration

Cool, clear water … Tufts

When you want a change from plain water, having the facts about the variety of bottled offerings can help you make smart choices.

Hydration is essential for health, especially with outdoor temperatures high. Since water is necessary to deliver nutrients and oxygen to cells, aid digestion, control blood pressure, and regulate body temperature, getting enough fluids every day is essential to helping the body function properly.

Photo by Pixabay on Pexels.com

Hydrate! While all kinds of beverages and many foods provide us with fluids, water is the best drink to keep us hydrated. There is no recommended daily intake level for water, as needs vary with many factors, including ambient temperature, activity level, and types of foods in the diet. Be aware that older adults are at an increased risk for dehydration because they may not sense the need for fluids in response to their bodies’ hydration state as well as they did when they were younger.

The commonly stated goal of drinking eight
(eight-ounce) cups of water a day has no firm scientific basis, but it is generally considered a reasonable goal. One way to tell if you’re getting enough fluid is to pay attention to your urine: dark urine indicates inadequate hydration.

Water Choices: Bottled waters are now the number one beverage in the U.S. These products come at a cost—both financial and environmental—so knowing what you’re getting and weighing your options carefully is important.


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Avoiding Dehydration – Tufts

As a senior, I want to stress to you that we seniors are more vulnerable to dehydration than our younger associates.

The hot summer months are upon us, but sweating in the sun is not the only factor that raises risk for dehydration. This potentially dangerous drop in body fluid affects everything from blood pressure to the brain, so knowing the causes, signs, and symptoms of dehydration—as well as how to avoid it—is critical.

Dehydration Basics: Any situation that involves either not taking in enough fluid or losing too much fluid can cause dehydration. “We don’t drink enough if fluids are unavailable, or if we lack an adequate thirst response,” says Roger Fielding, PhD, director and senior scientist at the Nutrition, Exercise Physiology, and Sarcopenia Laboratory at Tufts’ Human Nutrition Research Center on Aging. “We lose fluid through sweat, diarrhea, vomiting, or blood loss. Medications like diuretics (water pills), or medical conditions like uncontrolled diabetes, can also cause too much water to leave the body. These factors, alone or in combination, can lead to dehydration.”


Filed under aging, dehydration, hydration, successful aging

Breaking down COVID-19 myths – UT

Since the outbreak of COVID-19, rumors and misinformation about the virus seem to be spreading just as quickly, if not more quickly, than the virus itself. In the midst of a pandemic, false information can be dangerous and lead to panic, making it difficult to differentiate between fact and fiction.

An illustration, created at the Centers for Disease Control and Prevention (CDC), depicts the 2019 Novel Coronavirus

Experts with The University of Texas Health Science Center at Houston (UTHealth) weigh in on the most common myths about COVID-19:

MYTH: Vitamin C can help fight against the virus 

Vitamin C is an essential vitamin that can help boost the immune system and is found in many fruits and vegetables. However, research shows that for most people, taking vitamin C won’t even fight against the common cold.

“Studies show that vitamin C has no significant benefit in preventing or treating the common cold for most patients, and COVID-19 is not the common cold,” said Joyce Samuel, MD, an associate professor of pediatrics at McGovern Medical School at UTHealth and a pediatric nephrologist with UT Physicians. Continue reading

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Filed under coronavirus, coronavirus risk, COVID-19, dehydration, hydration, Vitamin C

Healthy Holiday Eating with Ayurveda

Over the past few years I have become more and more impressed with Ayurvedic medicine. I am less than a novice at it, but I was impressed with the common sense suggestions in this.

I hope you will be, too.





Source: Healthy Holiday Eating with Ayurveda

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Dehydration Damages Us – Infographic

I have written about hydration and the importance of water for our life and bodily functions. I thought this infographic put a lot of that info together in one place. I make it a point every morning to start with a glass of warm water. That seems so logical considering that I have taken in no water for the previous 7 to 8 hours.




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Are There Health Risks in Hot Yoga?

I got into yoga some years ago when I dated a woman who taught it. We went out for about two years and did yoga at least once a day. After we split up I still did yoga daily for several years.This was all before the current yoga craze. My experience of yoga was totally positive. I achieved excellent physical balance and learned through breath control to deal with stress. I can’t give you a good reason for stopping outside of mental and physical inertia.

I did not do hot yoga, nor even hear of it in that time. If you aren’t aware of it, hot yoga is done in a temperature of 105  Fahrenheit with humidity around 40 percent.

Those are hot conditions to do anything.


Consumer Reports recently reported on woman who complained that it left her light-headed, fatigued and weak. “I was completely exhausted, just depleted,” Julianne Pepe said of her reactions after practicing hot yoga.

These sound suspiciously like the symptoms of heat exhaustion or heat stoke.

As a cyclist in all four seasons, I am very aware of these symptoms. Please check out my page – What to Do About Extreme Heat for more on the dangers of extreme heat.

I haven’t heard a lot of reports like this from folks doing hot yoga. I know there are good aspects of the heat, too. Studio owner, Rich Pike, told Consumer Reports, “Heat allows you to bend safely and be more flexible. What the sweating does is it eliminates toxins through your sweat.”

It is true that sweating releases toxins from the body. But, keep in mind sweat contains other chemicals including salt and potassium which are vital electrolytes. Doing an extended hot yoga session and getting dehydrated can be dangerous to your health.

As in all situations, you need to listen to what your body is telling you. If you are benefitting from the practice, you won’t be getting mixed signals like confusion, light-headedness, etc.


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Filed under electrolytes, hot yoga, potassium, sodium, yoga

Dehydration Nation? How Much Water Do We Really Need?

The idea that if you are thirsty then you are already dehydrated has no basis in fact. The human body is well designed to manage its water needs, and if you drink when you are thirsty, then you are likely getting enough fluids. Goldfarb notes, “Thirst is a highly developed sensation, powerfully motivated. When you’re thirsty, all you want to do is drink. But being thirsty doesn’t mean you are ill at this point or dehydrated to the point that there are consequences.”

SwissChiropractic's Blog

Americans drink over 9 billion gallons of bottled water each year, up from 5 billion in 2001. However, most Americans still believe that they go through life chronically dehydrated. At least, that is what we have been led to believe by certain experts and bottled water companies who have suggested that everyone drink eight glasses of water a day for the sake of their health. However, that advice has no basis in scientific evidence, according to Scottish physician Dr. Margaret McCartney, who says that the need to drink that much water to prevent dehydration is “not only nonsense, but is thoroughly debunked nonsense.”Girl drinking water

It is easy to find articles all over the Internet on the health benefits of drinking more water. From better skin to weight loss, all manner of health improvements have been attributed to drinking eight glasses of water a day. But according to Dr. Stanley Goldfarb, a…

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Filed under dehydration, Exercise, hydration

How to Exercise Safely in Hot Weather – NIH

With summer upon us it is important to play it safe when we play outside. Too much heat can be risky for healthy 40 year olds as well as seniors. The National Institutes of Health has issued the following tips for hot weather fun.

hot weather 3

Check the weather forecast. If it’s very hot or humid, exercise inside with a Go4Life DVD or walk in an air-conditioned building like a shopping mall.

Drink plenty of liquids. Water and fruit juices are good options. Avoid caffeine and alcohol. If your doctor has told you to limit liquids, ask what to do when it is very hot outside.

Wear light-colored, loose-fitting clothes in natural fabrics.

Dress in layers so you can remove clothing as your body warms up from activity.

Get medical help right away if you think someone might have a heat-related illness. Watch for these signs: Continue reading

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Filed under aging, cardio exercise, health, healthy living, hot weather, hydration, men's health, mortality, National Institutes of Health, running, seniors, strength, stress, walking, water, Weight

Are You Drinking Enough Water?

If there is magic on the planet, it is contained in the water.
– Loren Eisley

Water is critical to our life functions. It transports nutrients to the cells and eliminates waste products from them. It lubricates joints and tissues. It regulates our temperature through the process of sweating. It makes digestion possible. Our body stores water in the cells and in the blood.

So it is not surprising that we need to keep the supply of water in our body high for our life functions to continue smoothly.

Dr. Batmanghelidj of The Water Cure says, “To better determine how much water you need each day, divide your body weight in half. The answer is the approximate number of water ounces you should drink daily. You should drink half of your body weight in ounces. If you weigh 200 pounds, you should drink 100 ounces water (3.13 quarts, 2.98 liters or about 10-12 cups of water a day). If you weigh closer to 100 pounds you will need only about 50 ounces of water or about four 12-ounce glasses daily.”

When we exercise, we cause our body temperature to rise which results in our perspiring and losing water. We also breathe faster in cardio work which eliminates more moisture through our mouth.

Sweat cools the body when it dries from the skin. This depletes our water supply. If you are out in the sun in high humidity your body will sweat more because the sweat doesn’t leave or cool your skin. This is where drinking water comes in. You need to replace the water you are losing. Failure to do so inhibits your bodily functions and can result in muscle cramps, dizziness, fatigue or worse, heat exhaustion or heat stroke.

The dictum “Listen to your body” works well. In the case of exercise and thirst, if you feel thirsty, you are already becoming dehydrated.

You need to drink water regularly particularly during exercise. Dr. B says to start every morning with a glass of water that really gets the blood flowing.

In the case of exercise, you should start out hydrated. If your workout is an hour or less, you don’t need to worry about any of those sports drinks. Water is perfectly capable of replenishing your stores.

Symptoms of dehydration include weight loss, confusion, hot and dry skin.

What is the best indicator of the water level in your system? The color of your urine. It should be pale yellow, clear and in good supply.

Another excellent method of keeping track of your hydration is to weigh yourself before your game, event, etc. and then weigh yourself immediately afterward. The amount of weight you lost is the amount of water you need to replace. If you weigh a pound less, you need to drink about 16 ounces of water to get yourself back even according to the American College of Sports Medicine.

The weight loss/water loss calculator states that with a 1% weight loss, thirst is noticed and performance degrades. With a 2% loss thirst increase and performance worsens. Click the link for readings down to a 7% weight loss.

Once you understand the importance of keeping hydration levels up, you need to realize that you can overhydrate. If you drink more water than you need you dilute the sodium in your blood. The sodium/potassium levels are key electrolytes. Drinking too muchw ater can bring on a condition called hyponatremia.

Those most vulnerable to hyponatremia are marathoners and new runners unaware of hydration principles. Some marathons now require runners to ‘weigh in’ beforehand and keep a record of their body weight. When they finish the race, a runner who weighs more than he did at the start is likely overhydrated. This is considered a medical emergency that sometimes results in death.

Nice weather for our outdoor activities is already in some locales and will be all over in the coming weeks. It is wise to pay attention to such aspects of exercise as hydration as the weather improves and our outdoor activities increase. Avoid the horrible irony of exercising for health reasons and injuring yourself in the process.

If you are a one picture is worth a thousand words person, check out my How Water Benefits our Body – Infographic.



Filed under Exercise, healthy eating, water, Weight