USA FavouritesDrink Enough H2O
Drinking enough water in hot climates is extremely important. Water is the second most important element to survive (with air being the most important). Even to breathe efficiently we need our lungs to be moist and we can lose a pint of water just by exhaling. We are 60-70% water, about 2/3rds of our body weight, and cannot go without water more than a few days – we would be poisoned by our waste products, especially affecting the kidneys. Most of the chemical reactions in our cells require water.
It is especially important to drink enough water in hot climates and particularly so in Thailand, as we cool our bodies through perspiration and regulate our body temperature. Most adults will lose between two to three quarts of water per day, but those who live in work in warmer environments tend to lose more. In a temperate climate we need 1.2 litres every day (approx. 8 glasses), so as the temperature rises, so does the amount of water the body loses. To stay healthy, you need to replace the fluids you lose.
Drinks that contain caffeine, such as tea, coffee and cola, act as mild
diuretics, which means they make the body produce more urine, and instead
of hydrating you, they will actually dehydrate you further. It’s fine to drink
these sorts of drinks, but you should also drink some fluids each day that
don’t contain caffeine.
There are three important rules when it comes to drinking water:
- Drink twice as much as it takes to quench your thirst;
- Drink frequently throughout the day to prevent dehydration;
- Drink at least eight glasses daily, or one cup for every 20 pounds of body weight.
For example, a 150-pound person who does not exercise or work in hot climates needs 7.5 cups. So, you need a lot more fluid, without caffeine in them, to stay healthy in a hot climate. Green tea is ok for some fluid intake, but you must try and avoid too many drinks of coffee or alcohol. Drinks containing concentrated nutrients such as sugary soft drinks and juices, milk, and tomato juice qualify more as food than fluid and again increase water needs.
The signs of dehydration, include feeling thirsty (the first sign of dehydration), dark coloured urine and not passing much when you go to the toilet, a headache, confusion and irritability, and a lack of concentration. Mild dehydration can decrease your energy level and mental functioning and increase stress on the body. Severe dehydration can have far more damaging effects.
The best indicator that one is drinking enough water is when urine comes out pale yellow to clear. A dark yellow colour, however, is a sign your body is dehydrated and is concentrating the urine in an effort to conserve water.
The very young and very old are much more likely to become dehydrated in hot climates. Since pre-adolescent children sweat less than teens and adults, their body temperatures rise more rapidly. Then, as we get older, our percentage of reserve body water lowers and our sense of thirst becomes dulled.
Therefore, it is vital for everyone to drink enough water in hot climates to stay healthy and to not become dehydrated.
A Good Tip
Drink at least 8 full glasses of bottled water or quality drinking water every day
