Water, the second most essential resource for the human body after oxygen, often falls short in consumption among Americans.
A recent study by the NY Post revealed that only 20% – 22% of Americans drink the recommended 10 glasses of water per day. On average, most individuals consume only around 5 glasses per day, with the majority of their fluid intake coming from beverages that have a diuretic effect, such as energy drinks, soda, and alcohol.
This trend leads to a significant number of people experiencing the adverse effects of dehydration, ranging from minor symptoms like fatigue to more severe consequences, including potentially fatal outcomes.
Understanding the impact of dehydration on the body is crucial, as water plays a vital role in the functioning of our primary systems. The human body is composed of roughly 75% water, and all our essential systems rely on water for proper function.
Dehydration occurs when the body loses more water (through processes like digestion, perspiration, and respiration) than it replenishes.
On average, adults lose between 2-1/2 to 3 liters of water per day through normal bodily processes. In warmer or drier climates, like Arizona, this amount can increase by another liter. Failing to consume at least the minimum amount of water lost puts the body in a state of dehydration.
When dehydration occurs, the body begins to transfer water from non-essential resources (such as skeletal muscle, which constitutes up to 75% of volume) to more essential systems like the cardiovascular, neurologic, and digestive systems.
As a result, both non-essential and essential systems operate sub-optimally.
Dehydration manifests through various signs and consequences, including dry mouth, reduced perspiration, fatigue, muscle cramps, lethargy, constipation, nausea, and dark or foul-smelling urine. Chronic dehydration can lead to more serious health issues, such as high blood pressure, kidney stones, chronic digestive disorders, chronic fatigue, muscle and joint pain, increased risk of muscle and connective tissue injuries, and dry or flaky skin.
For most adults, aiming to consume at least a gallon of water per day (and more in hot weather or if diuretic beverages are also consumed) is a good guideline for preventing dehydration. Prioritizing adequate water intake is essential for maintaining health, promoting happiness, and enhancing the overall quality of life.
Joe Carson B.S. NASM-CPT/FAS/CN
Master Trainer/Functional Aging Specialist/Certified Nutritionist
Twenty-First Century Aging