Alone on a raft in the middle of miles of ocean water, you will die of thirst.  Remember the classic line: “Water, water everywhere – and not a drop to drink!”  Drinking fresh water is critical. People may not consider how important good hydration really is until they are really thirsty.  The human body is comprised of up to 78% water, so you might think that we have plenty of reserve, but maintaining good hydration can be a challenge.  Depending on your age, the level of your activity, the temperature, and your body mass, you should take in around three liters of fresh water each day – and that includes liquid from the foods you consume. Just listening to your body may not be enough.  It’s been noted that by the time you feel thirsty, you are already dehydrated.  In adults over 50 years old, the trigger for thirst diminishes and will continue to diminish with age, so dehydration becomes a serious concern.  We must all be proactive in our intake of water and other good fluids to keep the body strong and properly hydrated. There are so many different products on the market for re-hydration, so what’s the best choice?

After only a short time you may experience the first stage of dehydration which includes: thirst and diminished output of urine with a stronger color and concentration. The next stage may include: dry mouth, lack of sweat or tears, cramping of muscles, becoming lightheaded, and possible nausea and vomiting.  One reason why the dizziness and ill feeling occurs is due to the lack of fluids in the body. This creates diminished blood flow, the heart pumps harder to keep up, the blood vessels constrict to maintain blood pressure and as the circulation diminishes, vital organs start to fail. Confusion, weakness, renal failure and possible cardiac arrest may ensue. Clearly, taking in water means survival.

The muscle tissue and neurons in a human body are considered “electric tissues” and so are activated by electrolyte activity in the body’s fluids. Because of this, many manufacturers of sports drinks include key electrolytes such as calcium, sodium, and potassium to avoid the muscle weakness or severe muscle contractions associated with dehydration. Consuming these drinks will help you, but even tap water has enough basic electrolyte components to keep you well hydrated. For many years, some people have considered caffeine drinks strictly a diuretic for the body, not helpful in re-hydration, however current research indicates that it’s not as bad as once thought.The bottom line is that you may count coffee, tea and caffeinated sodas into the daily 3 liter fluid count. That should make a lot of people happy.

You may wonder if we require electrolytes like sodium in our water – why can’t humans drink (seawater) saltwater? The Department of Energy’s Ask a Scientist web site has the answer: “Humans can’t drink salt water because the kidneys can only make urine that is less salty than salt water. Therefore, to get rid of all the excess salt taken in by drinking salt water, you have to urinate more water than you drank, so you die of dehydration.” That’s interesting science and may help people to consider overall sodium consumption and keeping a good balance in the body.

When you think of dehydration, you may think of only hot weather. It may come as a surprise that cold weather can be as dry and challenging as hot. Because cold air can’t hold much moisture, every breath can take moisture away from your body.  You lose water from skin exposure too, and activity in the cold may result in chapped lips, dry mouth and dry skin. This effect may be more extreme in high altitude. Keep in mind that the elderly and infants are most at risk for dehydration, so encourage fluid intake throughout the day and during whatever activities you may enjoy. Warm drinks or cool are both helpful in replenishing the evaporation of water in the body.

As far as how much water to take in, websites devoted to outdoor activities such as hiking suggest drinking 1/2 to 1 cup of water every 30 minutes or so during the hike and then afterward drink enough water until you urinate well. Since there are so many beverage options to choose from, there’s no excuse for going without. If you plan to hike, or bike, snowshoe or ski, or even ride in the car for sightseeing, remember how vital it is that you are well hydrated.  Water means survival !

Article references:
www.wikipedia.org	www.medicinenet.com
www.wikipedia.org/wiki/Electrolites	www.medicinenet.com/caffeine