Water: How Much is Enough?

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Water: How Much is Enough?"DrWhitaker.com Health Update Editor"<jwbroadcast1Thu, 27 Jul 2006 21:40:27 -0400July 27, 2006A few years ago, after finishing ninth in the Indy 500, racecardriver Tony Stewart flew to Concord, North Carolina, to compete inNASCAR's Coca-Cola 600 that same night — a grueling feat in racing.During the race, he began to feel nauseous and hot. By the race'send, he had become so weak and dizzy that he was unable to climb outof his car and had to be taken to the hospital to replenish hisfluids.Tony was suffering from dehydration, the combined result of exertion(he drove 1,090 miles that day), heat, and inadequate fluid

intake.Although Tony's story is extreme, many people fail to drink enoughwater and, as you'll see, this can have disastrous healthconsequences.Your Body Is a Water-Based EnvironmentTwo-thirds of the human body is water. It is the liquid portion ofthe blood and the fluid found both inside and outside cells. Wateris required for the distribution of nutrients, electrolytes,hormones, and other chemical messengers throughout the body, as wellas the removal of waste products. Water is involved in cellularenergy production and the maintenance of body temperature. It isalso an important structural component of skin, cartilage, and othertissues.A precarious balance exists between fluid intake and output. You getwater from three sources: drink (60 percent), food (30 percent), andcellular metabolism (10 percent). At the same time, you constantlylose water. A sedentary person in a temperate climate loses

abouttwo quarts of fluid per day, primarily through urine, sweat, andrespiration. That amount can jump to four to six quarts per day inhot and/or humid weather, and one to three quarts per hour duringphysical activity. It's easy to see how fragile your body's waterbalance is. And, as Tony Stewart's story illustrates, dehydrationcan quickly take its toll.Dehydration Is a Health RiskWhile extreme, life-threatening dehydration is recognized by mostmedical professionals, more subtle water losses are oftenoverlooked. Physicians simply are not taught to recognize thehazards of less severe dehydration. One of the most vocalspokespersons on the dangers of inadequate water intake was F.Batmanghelidj, MD. In his book, Your Body's Many Cries for Water,the late Dr. Batmanghelidj proposes the paradigm-shifting theorythat chronic dehydration is the root of many of our health problems.As he points out, during a state

of drought your body switches intoits "water conservation" mode. One of the primary ways it ensuresadequate hydration is by holding onto sodium. The result is sodiumretention, followed by a rise in fluid levels — the precisemechanism involved in abnormal blood pressure.Lack of Water Contributes to Health ConcernsWith more severe dehydration, your body is forced to get by onreduced fluid volume, so it compensates by temporarily closing downcapillaries. While the brain and other vital organs continue toreceive enough blood to meet their basic needs, some tissues must gowithout. As capillaries remain closed, the tissues they supplybecome starved of nutrients and bogged down with cellular wastes.Among the first areas affected are cartilage and synovial fluid, andthe result is discomfort in the joints.In addition, water-conserving chemicals are released. Chief amongthese is histamine, which reduces water loss,

but at the same timemay trigger respiratory problems. Prostaglandins and kinins arereleased as well, which can lead to a variety of discomforts. As youcan see, too little water causes much more than thirst and a drymouth — it parches your entire body.Commit to Eight Glasses a DayMany people believe they drink enough water. But most of the time,this just isn't the case. Folks, the only way to ensure that you areadequately hydrated is to drink at least eight, eight-ounce glassesof water per day.Some of my patients tell me that the mere thought of drinking thatmuch water sends them running to the bathroom. It's true — you aregoing to urinate more frequently. This is actually a usefulindicator of adequate hydration. If you're only producing smallquantities of dark, concentrated urine, you're not drinking enough.(To ensure a good night's sleep, try cutting back on fluids two orthree hours before

bedtime.)Another common complaint is that it's just too hard to remember todrink that much water. The solution is to keep a filled water bottleat your desk, in your car, and near your favorite chair — and toreach for it before you feel thirsty. Years of chronic dehydrationsuppress thirst signals, and your body is likely crying out forwater, even if you are not thirsty.Stay hydrated and healthy,Julian Whitaker, MD "Our ideal is not the spirituality that withdraws from life but the conquest of life by the power of the spirit." - Aurobindo.

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