Can you tell me what can happen if you don’t drink enough water in the summer?

Isn’t it a good thing that water bottles have become cool. The contents of these stylish containers are critical to preventing several health risks. The bottom line is 55 to 75 percent of the body’s weight is water. The brain is 70 percent water; blood is 82 percent water; and the lungs are nearly 90 percent water. This refreshing liquid carries nutrients and oxygen to cells; cushions organs, tissue, bones and joints; removes wastes; and also regulates body temperature.

Excessive water loss (dehydration) can impair body function and lead to heat exhaustion and/or heat stroke that can be life threatening.

Water is lost through perspiration and elimination. In high heat, humidity or times of high activity, perspiration increases. Exposure to the sun or a sunburn can speed fluid loss, so can beverages with caffeine which acts as a diuretic.

Fluid replacement is essential, but it’s best not to wait until you’re thirsty. People often become slightly dehydrated before they become thirsty.

According to Mary Higgins, K-State Research and Extension nutrition specialist, checking to see if your body is well hydrated is easy — just look at your urine. If urine is pale yellow in color, fluids would appear to be adequate. If urine is dark yellow or appears concentrated, more fluids are needed.

How much and what type of fluids are recommended each day?

Eight to 12 cups of fluid are recommended each day to replenish essential body fluids. Water is recommended as a majority of the fluid replacement because it is readily absorbed. Cool water is preferred because it is absorbed more readily than warm, hot or ice water.

Some fluid replacement can come from other sources, such as milk, 100 percent fruit juice, low-sodium vegetable juice, foods that have a high water content like fruits and vegetables or foods made with fluids such as puddings, gelatin salads or soups.

Beverages that contain caffeine or alcohol are not recommended as essential fluid replacements. It is suggested that only half of the amounts of these beverages be counted towards total fluid replacement.

Sports beverages may be helpful to some athletes who are exercising more than one hour and in need of quick energy, but our nutrition specialist recommends diluting them with an equal part of water to help replenish fluids and reduce calories. Sugary beverages like sports drinks or carbonated beverages can add unnecessary calories.

Who is most at risk if they don’t drink enough fluid?

Replenishing fluids is recommended for everyone. Before working in the heat, exercising or participating in athletics, it is recommended to drink 14 to 22 ounces of cool water. Children should be encouraged to take frequent water breaks.

Older adults also need to drink fluids, even if they are not thirsty. The ability to sense thirst declines over the years, so older people cannot rely on their thirst to prompt them to drink enough fluids. The ability to regulate body temperature easily also declines with age.

If a caregiver is thirsty, a dependent older adult, infant or small child probably is, too. Hold a glass of water or other nourishing liquid up to them when offering a drink.

Don’t children need more water when they are playing in the heat?

Yes. Children become dehydrated very quickly when playing in the heat. Children don’t tolerate heat as well as adults because their bodies generate more heat relative to their size than adults do. They are also not as quick to adjust to changes in temperatures that summer brings. Plus, children have more skin surface relative to their body size which means they lose more water through evaporation from the skin.

Adults need to encourage children to drink water when playing in the heat. Children tend to forget to drink when they are playing and need to be reminded. They usually don’t instinctively drink enough fluid to replace what their body loses. Muscle work of any kind causes the body to lose water through sweat. This is true even when swimming or playing in other cool environments.

Advice for children in active play, especially in the heat include:

• Drink a couple of glasses of cold water 1 to 2 hours before the activity and another cup 10 to 15 minutes before.
• Take water breaks every 15 minutes during activity to drink at least 1/2 cup of water.
• Plain cold water is absorbed most quickly by the body.
• Each child should have their own personalized water bottle.
• Flavored drinks may be acceptable to children and they are OK if they don’t contain too much sugar. They should contain no more than 15 to 18 grams of carbohydrates per 8 ounces. Powdered lemonade mixed to half strength is well-accepted by children.
• Carbonated soft drinks may cause stomach upset because of the bubbles.
• Iced tea and soft drinks with caffeine provide less fluid because of their diuretic effect.
• Weigh children before and after long play or sports activities. Each pound lost should be replaced by drinking two cups of fluid.
• Water loss can be a life threatening problem for young children. It can’t be taken too seriously.

How can I tell if my child is dehydrated?

Watch for the following signs: decreased frequency of urination, dark urine and coated tongue. Signs of more severe dehydration include sunken eyes, nausea, muscle cramps and pain, clammy skin and a throbbing heart. If the child has any of these symptoms, seek advice from a physician immediately.

What about sports drinks?

According to K-State human nutrition extension specialists, water will remain the No. 1 choice for rehydration with few exceptions. Water is absorbed quickly and works well for most recreational athletes, especially in combination with an appropriate diet.

Sports drinks may be beneficial if an athlete is running a marathon, competing in a triathlon, or participating in some high-intensity endurance event that lasts longer than 90 minutes. A drink with a small amount of sugar might improve stamina. Unlike sugar taken before exercise, which could result in blood sugar dips, sugar taken during exercise can enhance performance because the body does not secrete insulin during exercise.

The best time to drink sports-type fluid replacers is during exercise, not 20 to 45 minutes before the event, when they might trigger a hypoglycemic reaction. It also is not advised to drink sports drinks after a lengthy endurance event, because muscles need full-strength, carbohydrate-rich beverages to replace the glycogen burned during the event and the minerals lost in sweat.

Are there any recipes out there for homemade sports drinks?

The following recipe, found in Nancy Clark’s Sports Nutrition Guidebook, has a nutritional profile similar to commercial sports drinks:

Homemade Sports Drink

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4 tablespoons sugar
1/4 teaspoon salt
1/4 cup boiling water
1/4 cup orange juice (not concentrate) or 2 tablespoons lemon juice
3 3/4 cups cold water

In the bottom of a pitcher, dissolve the sugar and salt in the hot water. Add the juice and remaining water; chill.

Nutrition Information per 8 ounces: 55 calories, 14 grams carbohydrates, 154 milligrams sodium, 30 milligrams potassium.

Makes 1 quart.