Do You Drink Enough Water - Symptoms of DehydrationYou may assume you only need to drink water when you feel thirsty, but thirst is a sign that you’re already dehydrated! Stop living in a state of perpetual dehydration – learn what symptoms to watch for and tips for increasing your daily water intake.

Symptoms of Dehydration

Mild to moderate dehydration may cause:

  • Thirst
  • Dry, sticky mouth
  • Dark-colored urine
  • Muscle cramps and spasms
  • Dizziness
  • Fatigue
  • Headaches and migraines
  • Back pain
  • Lightheadedness

Severe dehydration may cause these symptoms:

  • Extreme thirst
  • Fever
  • Confusion and delirium
  • Little to no urine
  • Low blood pressure
  • Rapid breathing
  • Sunken eyes
  • Unconsciousness

How Much Water Should You Drink?

Nearly all bodily functions require water to run properly. In fact, H2O makes up about 60 percent of your body weight, which is why staying hydrated is so important. But just how much water should you consume daily?

Everyone has heard the advice to drink eight cups of water per day, but this rule of thumb isn’t quite right. To more accurately calculate how much water you should drink every day, divide your weight in pounds by 2. This tells you how many ounces you should drink, so divide this number by 8 to convert the total into cups. For example, if you weigh 160 pounds, you should drink 80 ounces or 10 cups of water every day.

Remember, all the fluids you ingest contribute to your daily water intake, including milk, juice, coffee, tea, soda, soup, fruits, vegetables, and sauces. As you track your fluid intake, remember that food provides about 20 percent of your total water needs. Still, good old H2O is the best source of fluids because it offers hydration without extra sugar, caffeine, artificial colors and flavors, or calories.

Factors That Increase Your Daily Water Needs

Once you derive your baseline water intake needs, consider the factors that mean you should drink even more:

  • Exercise: Anytime you engage in an activity that makes you sweat, drink more water to compensate for this additional fluid loss. During long bouts of exercise, it’s best to consume sports drinks with sodium and electrolytes to replace these essential nutrients lost in your sweat.
  • Climate: If you live in a hot, dry climate or at a high elevation, increase your water intake to make up for increased perspiration and rapid breathing.
  • Health: When you’re sick, especially if you’re vomiting or have diarrhea, your body loses fluids faster than usual. Drink plenty of water until you feel well again.
  • Pregnancy and breastfeeding: Your body is in overdrive when you’re pregnant or breastfeeding. To facilitate your additional fluid needs, the Institute of Medicine recommends drinking at least 10 cups of fluids daily while pregnant and 13 cups while breastfeeding.

Tips to Help You Get Enough Water Every Day

If you’re concerned about drinking enough water, increase your daily intake with these tips:

  • Down a cup of water first thing in the morning and after every bathroom break.
  • Take a water bottle with you everywhere you go, including work, school, the grocery store, and elsewhere.
  • Download a Smartphone app that reminds you to take sips at specific intervals throughout the day.
  • Invest in a water filter, either at the tap or directly in your water bottle, for better-tasting H2O.
  • Eat water-rich foods, including fresh fruits and vegetables.
  • For every glass of alcohol you drink, turn up one glass of water.

Stay Hydrated – Stay Healthy!

Many of the conditions we treat here at Spine Correction Center – from headaches and migraines to muscle spasms and back pain – are symptoms of dehydration. Whatever treatment you pursue for your specific health challenge, we encourage you to stay hydrated. Your condition is bound to improve and respond better to treatment when you follow this advice.

For more useful health tips, please contact Spine Correction Center today at (970) 658-5115.