Water: How Much is Enough? Really

Water: How much is enough? Really?
What percentage of the human body is made up of water? Well, depending on gender,
the answer is between 65 and 70%. The overwhelming majority of this water is found in
extracellular space and in the bloodstream. Most of us think of the challenge or struggle
of not consuming enough water. The average adult loses about 2.5 liters each day. This
is why, for most, consuming 2 liters a day is sufficient.
However, there are cases where the greater challenge is consuming too much water.
This over-hydration is known as, hyponatremia. It might surprise you to know that both
dehydration and hyponatremia can present life threatening situations under specific
conditions. In this article, we will discuss the signals of both conditions and how to
determine the level of rehydration needed after exercise.
Dehydration can be very serious, so here are a few tips to keep in mind. First, most
people have had the recollection of standing up and immediately feeling light headed.
This feeling, which passed in a matter of seconds, was due to dehydration. One of the
easiest ways to determine your ongoing hydration is to simply look at the color of your
urine during your first urination each morning. If the color is that of a pale lemonade,
then you are probably well hydrated. On the other hand, if the color is that of apple
juice, then you are dehydrated. Common symptoms of dehydration are confusion and
dry skin that is hot to the touch. Elevated core body temperature is an emergency
situation requiring immediate medical attention.
Over the past decade, there have been several deaths on college campuses involving
hyponatremia as part of fraternity initiations. Over hydration is caused by the
over-consumption of fluids, usually water. This results in sodium levels in the blood
becoming diluted. Sodium and potassium are electrolytes, which are responsible for the
conduction of electrical currents in the body. This condition of over hydration can be life
threatening.
People of all ages today are attempting to be more physically active. As a result, it is
important to know how to accurately determine your hydration needs, especially after
engaging in physical activity in the outdoors. To determine this, you simply need to
weigh yourself, on a digital scale prior to the activity and then replace the equivalent of
what was lost during the activity. For example, if you lose four pounds during the
activity, you will need to drink 4.5 to 5 bottles of water (as 16 ounces equals a pound).
Make your hydration needs a priority.