NEWS for North Dakotans
Agriculture Communication, North Dakota State University
7 Morrill Hall, Fargo, ND 58105-5665

August 12, 1999

Summer Heat Focuses Attention on Water, a Year-Round Need

Cool, clean, clear, sparkling-blue water. Some people's dreams may be filled with that refreshing image as the heat and humidity of August bear down. But drinking adequate amounts of fluid is not only a summertime concern, says a licensed, registered dietitian with the North Dakota State University Extension Service.

"Maintaining water balance is important all year long," says Julie Garden-Robinson, extension food and nutrition specialist at NDSU. "It's vital to keep children hydrated during the summer because they may forget to drink while they're busy playing. Once cold temperatures arrive, our water needs can actually increase because our bodies are working to maintain temperature. Also, heated rooms cause skin to lose moisture."

Calorie intake and activity level determine the quantity and type of fluids people should drink. For example, a person consuming about 2,000 calories a day would require about 8 cups of fluid. Water performs many functions in the body, from removal of waste products to helping regulate body temperature to carrying nutrients and oxygen to cells, Garden-Robinson says. Water also cushions joints and protects organs and tissues. People engaged in activities such as running, playing tennis or hiking, should drink one or two 8-ounces glasses of water a couple of hours before starting, and also take frequent water breaks during the activity.

Most health professionals agree that water is the best option for rehydration because it's easily absorbed by the body, Garden-Robinson says. Sports drinks serve a purpose for endurance athletes, although it's best to drink these beverages during periods of strenuous activity and not before, because the beverages will cause the body to secrete insulin, which can cause a dip in blood-sugar levels.

When people don't take on enough fluids, they become dehydrated. Decreased frequency of urination is a common sign of dehydration, as is dark urine and a coated tongue. More severe cases of dehydration are marked by sunken eyes, nausea, cramps, flu-like aches and pains, clammy skin, and a change in heart rate, Garden-Robinson says. People displaying symptoms of severe dehydration should seek medical attention immediately.

"If you're thirsty, you're probably already mildly dehydrated," Garden-Robinson continues. "Since our bodies are made up of 55 to 70 percent water, we carry around between 10 to 12 gallons of water all the time. Our blood is about 82 percent water, our lungs are about 90 percent water and our brain is about 70 percent water."

Garden-Robinson offers the following suggestions for ensuring that you and members of your family remain properly hydrated:

• Keep water and other beverages in sight. If you're at work, keep water in a container at your desk and take sips regularly.
• Carry a water bottle with you. Children especially like having their own water bottle.
• Go for noncaffeinated beverages instead of those containing caffeine. Some research has indicated that caffeinated beverages such as coffee, tea and many soft drinks, particularly colas, may produce a diuretic effect that causes water loss.
• Soda pop--even noncaffeinated soda pop--isn't necessarily the best choice because the carbonation may cause stomach upset during active work or play.
• Some children may prefer diluted lemonade to plain water. Serve these children sweetened beverages that contain no more than 15 grams of carbohydrate per serving, as indicated by the product's nutrition label.
• Eat plenty of fruits and vegetables. If you meet the goal of five servings a day (three fruit servings, two vegetable servings), you'll have consumed about 2 cups of water.

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NDSU Agriculture Communication
Source: Julie Garden-Robinson (701) 231-7187
Editor: Dean Hulse (701) 231-6136