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Water (Dehydration) Tip


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The importance of drinking enough water is well documented and can never be understated; however, we often think we are drinking more than we actually are.

To counteract this tendency, I prepare two 64 oz. pitchers of water (filtered, oxygenated and with minerals in my case) every morning, from which I drink 16 eight oz. glasses of water each day.

Since beginning this regime early last summer, I have not experienced a single incident of dehydration. Nor have I contracted any infections (another important purpose of water being to "flush" out the system).

Carole

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Please note, it is possible to drink too much water (hyponatremia). Here's the first link I found on a quick search, I'm sure there are others. http://www.revolutionhealth.com/healthy-living/fitness/nutrition-supplements/hydration/drink-too-much-water

Discuss your recommended water intake with your doctor before beginning.

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Thanks for the links and extra info re water intake.

In my case, I am drinking 128 oz. daily, which seems reasonable to me given that I spend an hour every morning in the hot tub doing breathing and PT exercises (see below re 91 oz. recommended for females and 125 recommended for males; and physical activity and heat):

In Feb 2004, the Food and Nutrition Board released the sixth in a series of reports presenting dietary reference values for the intake of nutrients by Americans and Canadians. This new report established nutrient recommendations on water, salt and potassium to maintain health and reduce chronic disease risk. Highlights included:

-- The vast majority of healthy people adequately meet their daily hydration needs by letting thirst be their guide. The report did not specify exact requirements for water, but set general recommendations for women at approximately 2.7 liters (91 ounces) of total water -- from all beverages and foods -- each day, and men an average of approximately 3.7 liters (125 ounces daily) of total water. The report stated that it is important to note that excessive amounts of water can be life-threatening, but did not provide any upper limits.

-- About 80 percent of people's total water intake comes from drinking water and beverages -- including caffeinated beverages -- and the other 20 percent is derived from food.

-- Water is lost from the body in urine and feces, through sweating, and by exhalation of water vapor in the breath. Prolonged physical activity and heat exposure will increase water losses, thereby possibly raising daily fluid needs as well.

-- Healthy 19- to 50-year-old adults should consume 1.5 grams of sodium and 2.3 grams of chloride each day -- or 3.8 grams of salt -- to replace the amount lost daily on average through sweat and to achieve a diet that provides sufficient amounts of other essential nutrients.

-- The tolerable upper intake level (UL) for salt is set at 5.8 grams per day. More than 95 percent of American men and 90 percent of Canadian men ages 31 to 50, and 75 percent of American women and 50 percent of Canadian women in this age range regularly consume salt in excess of the UL.

-- Older individuals, African Americans, and people with chronic diseases including hypertension, diabetes, and kidney disease are especially sensitive to the blood pressure-raising effects of salt and should consume less than the UL.

-- Adults should consume at least 4.7 grams of potassium per day to lower blood pressure, blunt the effects of salt, and reduce the risk of kidney stones and bone loss. However, most American women 31 to 50 years old consume no more than half of the recommended amount of potassium, and men's intake is only moderately higher.

-- There was no evidence of chronic excess intakes of potassium in apparently health individuals and thus no UL was established.

Source: Dietary Reference Intakes for Electrolytes And Water: Water, Potassium, Sodium, Chloride, and Sulfate (abstract); Food and Nutrition Board, Institute of Medicine, National Academy of Sciences, February 11, 2004; http://www.iom.edu/?id=18495; and http://www.water.ky.gov/NR/rdonlyres/42 ... fWater.pdf

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Carole

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