Did you know that water is one of the most important factors of our daily diet and makes up 60% of your body weight?
At Porter Orthodontics we understand that every organ in your body is dependent on water so it can flush out toxins and carry food to your body cells and thought this was a good topic for our blog. Think about how it feels when your nose and throat are dry. This is usually due to dehydration or not enough water in your body. Every day you lose water through your breath, perspiration, urine, and bowel movements. For your body to function properly, you must replenish its water supply by consuming beverages and foods that contain water, especially during the summer months when temperatures rise and you and your family are more active.
How Much Fluid Does Your Body Need?
The Institute of Medicine determined a healthy adult male living in a temperate climate requires roughly 3 liters (about 13 cups) of total beverages a day. Women require 2.2 liters (about 9 cups) of total beverages a day. Children need between five and eight cups of water each day, according to a report published in the October 2010 issue of the “American Journal of Clinical Nutrition.
The report also stated that less than 15% of boys and 10% of girls drink the recommended amount of water each day. The study determined that children were more likely to consume high-sugar beverages than water, especially at meal time, making it difficult for them to get the recommended amount of water. If you want your child to drink more water, one of the best ways to encourage them is by example. Drink water yourself.
Are You Dehydrated?
Dehydration occurs any time and in any weather condition. However, it happens more often in summer heat due to loss of body fluid when sweating. Be aware of the symptoms below and always have water close at hand to combat them:
- Dry mouth
- Headache
- Nausea
- Vomiting
- Irritability
- Tiredness
- Decreased urination
- Yellow urine
- Constipation
- Dizziness
- Fever
- Delirium
Other Sources of Water
There are other options to boosting your fluid needs. Healthy foods are also is a great source of water. They provide about 20 percent of total water intake. Fruits and vegetables, such as watermelon, oranges, and tomatoes, are made up of 90% water. If you are or child isn’t big on eating fresh fruit and vegetables, increased liquids is required.
Drinks like milk and juice are composed mostly of water. Choose beverages with lower calorie content and lower added sugar. Some juices, soda, and sweetened coffee beverages can add unnecessary simple carbohydrates to your diet. Plain water is still your best and healthiest option since its calorie-free and your best source of fluid.
Prevent Dehydration
Choose water as your drink of choice for both your children and yourself. Drink a glass of water or other calorie-free or low-calorie beverage during meals, between meals, and more often before, during, and after exercise. Check the sugar content of bottled drinks. You will be surprised how much sugar is found in sports drinks and added to juices. Not only isn’t as good for your health, it can also cause dental problems.
Also, don’t forget to increase fluid intake when sick. Water is always the best option when flushing toxins from the body instead of sodas with no nutritional value and juices high in sugar most kids and adults prefer when they don’t feel well.