Health and Medical News and Resources

General interest items edited by Janice Flahiff

[Infographic] Water: Do You Need 8 Glasses a Day?

From the 14 August 2014 post at Cleveland Clinic Health Pub

 

When it comes to quenching your thirst, water rules. But when it comes to knowing how much water you should drink every day, opinions are all over the map.

Should you buy a 2-liter water bottle to get your 8 ounces in every day? Or is drinking when you’re thirsty enough to satisfy your fluid needs?

We asked three Cleveland Clinic experts.

“The range of fluid intake needs is quite broad, depending on your metabolism, activitylevel, ambient temperature and age,” says preventive medicine specialist Roxanne Sukol, MD. “It’s better to focus on urine output: if it’s almost clear, you’re good. If it’s dark yellow or has a strong odor, try fixing it with a couple of glasses of water.”

Your diet also matters, adds registered dietitian Mira Ilic, RD, LD. “Nutritional guidelines cover all fluids, including the water found in food, juice, tea and milk,” she says.  “Fruits and vegetables alone can meet 20 percent of your fluid needs when you eat a lot of produce.”

Your health is another key factor, notes internist Melissa Klein, MD. “Fluid needs increase when you’re sweating from a fever because you lose more water through your skin,” she says. “When you lose a lot fluid, whether it’s from sweating or diarrhea, we encourage you to drink fluids with water, salt and sugar to keep your body balanced.”

How much water should you drink each day? Infographic on HealthHub from Cleveland Clinic

August 21, 2014 Posted by | Educational Resources (Elementary School/High School), Health Education (General Public) | , , , | Leave a comment

Cranky today? Even mild dehydration can alter our moods

From the 17 February 2012 Eureka Alert

Most people only think about drinking water when they are thirsty; but by then it may already be too late.

Even mild dehydration can alter a person’s mood, energy level, and ability to think clearly, according to two studies recently conducted at the University of Connecticut’s Human Performance Laboratory.

The tests showed that it didn’t matter if a person had just walked for 40 minutes on a treadmill or was sitting at rest – the adverse effects from mild dehydration were the same. Mild dehydration is defined as an approximately 1.5 percent loss in normal water volume in the body.

The test results affirm the importance of staying properly hydrated at all times and not just during exercise, extreme heat, or exertion, says Lawrence E. Armstrong, one of the studies’ lead scientists and a professor of physiology in UConn’s Department of Kinesiology in the Neag School of Education….

n the tests involving the young women, mild dehydration caused headaches, fatigue, and difficulty concentrating, according to one of the studies, which appears in the February issue of The Journal of Nutrition. The female subjects also perceived tasks as more difficult when slightly dehydrated, although there was no substantive reduction in their cognitive abilities.

In the tests involving the young men, mild dehydration caused some difficulty with mental tasks, particularly in the areas of vigilance and working memory, according to the results of the second UConn study. While the young men also experienced fatigue, tension, and anxiety when mildly dehydrated, adverse changes in mood and symptoms were “substantially greater in females than in males, both at rest and during exercise,” according to the study. The men’s study was published in the British Journal of Nutrition in November 2011.

“Even mild dehydration that can occur during the course of our ordinary daily activities can degrade how we are feeling – especially for women, who appear to be more susceptible to the adverse effects of low levels of dehydration than men,” says Harris Lieberman, one of the studies’ co-authors and a research psychologist with the Military Nutrition Division, U.S. Army Research Institute of Environmental Medicine in Natick, Mass. “In both sexes these adverse mood changes may limit the motivation required to engage in even moderate aerobic exercise. Mild dehydration may also interfere with other daily activities, even when there is no physical demand component present.”

Why women and men are so adversely affected by mild dehydration is unclear, and more research is necessary. But other research has shown that neurons in the brain detect dehydration and may signal other parts of the brain regulating mood when dehydration occurs. This process could be part of an ancient warning system protecting humans from more dire consequences, and alerting them to the need for water to survive.

In order to stay properly hydrated, experts like Armstrong recommend that individuals drink eight, 8-ounce glasses of water a day, which is approximately equivalent to about 2 liters of water. People can check their hydration status by monitoring the color of their urine. Urine should be a very pale yellow in individuals who are properly hydrated. Urine that is dark yellow or tan in color indicates greater dehydration. Proper hydration is particularly important for high-risk groups, such as the elderly, people with diabetes, and children….

February 20, 2012 Posted by | Consumer Health | | Leave a comment

   

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