June 12, 2003

Prairie Fare: Another Glass of Water, Please

By Julie Garden-Robinson, Food and Nutrition Specialist
NDSU Extension Service

It’s a good idea to keep your body a little "water-logged" especially during warm summer days. Humans are up to 75 percent water by weight.

Many people, however, fall short of their fluid needs. A 1998 survey of 3,000 Americans found that, on average, people were drinking only about 4.6 cups of water daily. When you feel thirsty, you’re already slightly dehydrated.

Our bodies vary in water content according to our gender and amount of lean tissue. Males, for example, contain more water because they usually have a higher proportion of muscle than females.

Muscle is almost three-fourths water by weight while fat is about one-fourth water by weight. The brain is about 70 percent water and blood is 82 percent water. Even bones aren’t "dry;" they contain about 22 percent water.

With statistics like these, it’s easy to see how easily dehydration can affect our health.

Water is needed to help regulate processes like body temperature, removal of waste, and to carry nutrients and oxygen. We mainly lose water through perspiration, exhaling and urination.

Symptoms of dehydration include nausea, sunken eyes, muscle cramps, clammy skin and rapid heartbeat. If dehydration is suspected, contact a healthcare provider immediately.

Children, elderly and outdoor workers are especially vulnerable to dehydration. Illness, medications and age can affect water needs. When playing or working outside in warm weather, it’s a good idea to take fluid breaks regularly.

Plain, cold water is absorbed quickly. Even though children and many adults may prefer sweetened soft drinks, cold water is more easily absorbed. Another option is to dilute lemonade to half-strength.

When working outdoors, you can take additional precautions to help prevent dehydration. To stay cool and reduce risk for skin cancer, wear a broad-brimmed hat, loose light-colored clothing and sunscreen. Try drinking a couple cups of water before going out to work and a cup every 20 minutes.

Fluid needs have been a somewhat controversial subject in the past few years. The general rule has been to drink six to eight cups of water daily.

That’s still good advice, but remember, too, that other fluids like juice, milk and other beverages are mainly water and boost fluid intake, too. Caffeinated beverages are slightly dehydrating but they still add to our fluid intake. Alcoholic beverages, such as beer, can be slightly dehydrating, too, so they aren’t the best choice for hydrating purposes. Fruits and vegetables are up to 90 percent water by weight, so they also can supply some of our water needs.

So, keep a filled water bottle nearby this summer and sip often. Here’s a beverage recipe to enjoy.

Cranberry Cooler

2 c. cranberry juice cocktail
1/2 c. grapefruit juice
1/2 c. orange juice
1/4 c. sugar
2 (12 oz) cans diet or regular lemon-lime soda or ginger ale
Orange wheels for garnish

Combine juices and sugar in glass or plastic pitcher; chill. To serve, pour 3/4 cup juice mixture into glass and fill with soda or ginger ale. Garnish with orange slices.

Makes about 8 servings. Each serving (with regular soda) contains 103 calories and 26 grams carbohydrate. Each serving (with diet soda) contains 72 calories and 18 grams carbohydrate.

###

Source: Julie Garden-Robinson, (701) 231-7187, jgardenr@ndsuext.nodak.edu
Editor: Tom Jirik, (701) 231-9629, tjirik@ndsuext.nodak.edu

[Editors: We’ve updated the illustrated column identifier for Julie Garden-Robinson’s Prairie Fare column. If you’re using an older version or if you would like to use the identifier, please download this printable EPS file. Prairie Fare (142 Kb eps file)]