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WHEN DO YOU NEED TO DRINK MORE WATER?<\/b><\/p>\n
By\u00a0Shereen Lehman, MS<\/a>\u00a0<\/b><\/p>\n Your body contains more water than anything else, about 60 percent of your total body weight. Water helps regulate your body temperature, transports nutrients, and helps remove waste. Every day you lose water when you breathe, sweat, urinate\u00a0and defecate, and that water needs to be replenished.<\/p>\n How Much Water Do You Need?<\/b><\/p>\n The big question is how much water do you need to drink every day? Although that’s a simple question, it doesn’t have an easy answer. It depends on some environmental and physical factors that can change every day. Also, it’s not just the water you drink \u2013 about 20 percent of your water intake comes from the foods you eat. The remaining 80 percent comes from beverages, including water, coffee, tea, milk, and anything liquid.<\/p>\n The\u00a0Institute of Medicine of the National Academy<\/a>\u00a0reviewed years of\u00a0research evidence on adequate water intake and has the following recommendations:<\/i><\/p>\n How Do You Know If You’re Drinking Enough Water?<\/b><\/p>\n Most people can gauge their water intake by looking at urine colour. If you’re getting enough water, your urine will be pale yellow, and you’ll urinate several times a day. Urine colour\u00a0doesn’t work for everyone. Taking dietary supplements that contain\u00a0riboflavin<\/a>\u00a0will make your urine bright yellow, and certain medications can change the colour of your urine,\u00a0as well. And if you have any kidney problems or other health conditions you should talk to your healthcare provider about how much water to drink.<\/p>\n \u00a0If You’re Thirsty<\/b><\/p>\n Thirst is the desire to drink something. It can be triggered by the loss of fluid volume in and around cells and in the blood. Thirst is your body’s way of saying you need water to avoid\u00a0dehydration<\/a>.<\/p>\n Thirst has a behavioural component\u00a0as well and can be triggered by aromas and flavours, so just thinking about your favourite beverage can make you thirsty. It’s also important to note that older people often have problems with the thirst mechanism and may not feel thirsty even when they’re dehydrated.<\/p>\n If You Have Bad Breath and Dry Mouth<\/b><\/p>\n There are some things that can\u00a0cause bad breath<\/a>\u00a0like eating onions or garlic. But another potential reason is a lack of normal saliva production. Even mild dehydration can reduce saliva flow so if your bad breath is accompanied by a dry mouth, drinking more water throughout the day may help. Keep a glass of water by your bedside for night-time relief, too.<\/p>\n If You Can’t Think Straight<\/b><\/p>\n Water is essential for brain function. Studies show that a loss of about two percent of your body fluid can cause a decline in mental function, so if you’re having trouble concentrating, it may be time for a water break.<\/p>\n \u00a0If You’re Physically Active<\/b><\/p>\n Increased\u00a0activity like exercise or physical labour can increase the amount of fluid lost when you sweat. It’s best to\u00a0drink two to three cups of water before your activity begins<\/a>\u00a0and drink about one cup of water every 15 minutes or so while you’re active. You might need even more if you’re working or exercising in extreme temperatures.<\/p>\n \u00a0If You’re in a Hot Area<\/b><\/p>\n Water is essential for regulating your body temperature, so if you’re outside on a hot day or stuck inside without air conditioning,\u00a0you’re going to need more water<\/a>\u00a0as the heat causes you to sweat more. Even if you’re not active, spending the day in 90-degree temperature conditions could more than double your fluid requirement. And even more if you’re physically active.<\/p>\n \u00a0If You’re at a High Elevation<\/b><\/p>\n Air pressure is reduced at higher elevations and compared to being at sea level, people who live at 4,000 feet generally lose about eight ounces more fluid every day, mostly because of changes in respiration. The higher you go, the greater potential for fluid loss, so be sure to bring extra water if you’re going for a hike in the mountains.<\/p>\n If You Have a Fever<\/b><\/p>\n If you’re sick with a\u00a0fever<\/a>, letting yourself get dehydrated isn’t going to help, and it may make the fever worse. Sip water or other fluids to keep yourself hydrated. Also, see your health care provider if the fever lasts more than two days or you have\u00a0other symptoms that don’t go away<\/a>.<\/p>\n If You Have Diarrhoea<\/b><\/p>\n Diarrhea<\/a>\u00a0can happen for a variety of reasons, including infections,\u00a0irritable bowel syndrome<\/a>, and\u00a0inflammatory bowel disorders<\/a>. But whatever, the cause, diarrhoea can lead to dehydration. Drink extra fluids while you have diarrhoea, and after, to remain hydrated.<\/p>\n If You Have a Hangover<\/b><\/p>\n Drinking too much alcohol will lead to a\u00a0hangover the next day. While one or two alcoholic beverages shouldn’t cause a problem, overindulging can result in dehydration, inflammation, a headache, and stomach irritation.\u00a0Drink plenty of water while you’re recuperating<\/a>.\u00a0And next time, drink water while you’re partying \u2013 it may slow down your alcohol\u00a0consumption.<\/p>\n \u00a0If You’re Pregnant<\/b><\/p>\n Women who are\u00a0pregnant<\/a>\u00a0need about ten cups of fluid every day. Some women retain extra fluid during their pregnancy\u00a0and have some swelling, but that doesn’t reduce the need for water. If you’re pregnant, talk to your doctor about how much water you need every day.<\/p>\n \u00a0If You’re Breastfeeding<\/b><\/p>\n Breastmilk is mostly water<\/a>, so you’ll need to drink extra water while you’re breastfeeding. The Institute of Medicine recommends all breastfeeding moms consume about 13 cups of fluids every day. It doesn’t all have to be water because any healthy beverages will fulfill your fluid need.<\/p>\n \u00a0What About Caffeine?<\/b><\/p>\n Caffeine is a diuretic, which means it makes you pee more, but your body adapts to moderate caffeine intake and the amount of water in your cup of coffee, or tea is more than enough to offset any fluid lost. But it’s not clear what happens if you consume lots of caffeine without the fluid. There’s probably some potential for dehydration if you’re gulping down\u00a0energy drinks<\/a>\u00a0and dancing it up all night without drinking extra water.<\/p>\n\n