Women’s Health

Water, water, everywhere
By Merville Marshall, M.D.

Water comprises approximately 55 percent to 60 percent of a woman's body. It cleanses the body of toxins, transports fuel to cells and keeps the nose, ears and throat moist. We lose water each day through perspiration, breathing, urination and bowel movements. So, it's important to stay hydrated to help your body work its best.

For most people, a sensation of thirst means it's time to grab a glass of water. Skim milk and juices also are good sources of water. Avoid high-calorie, high-sugar drinks such as smoothies and soft drinks. Also, alcohol and caffeine beverages are diuretics, and can cause the body to lose fluids. For a refreshing drink try adding a splash of cranberry, orange, lemon or pomegranate juice to water or seltzer.

Go for balance
Most women should consume about 11 eight-ounce cups of fluid daily, according to the Institute of Medicine's Food and Nutrition Board. This can vary depending upon the specific situation. For instance, more fluids are needed in hot weather, when you exercise vigorously or when you have a fever.

An estimated 80 percent of your daily water consumption should come from beverages. The other 20 percent should come from food. Fruits and vegetables such as apples, pears, watermelon, tomatoes and lettuce all are great options.

Too little
Keep in mind that not enough water causes dehydration.
Symptoms include:

*		Low urine volume
*		Dark yellow urine
*		Dry mouth and lack of energy
*		Sunken eyes that are unable to make tears
*		Lightheadedness or feeling faint

Too much
On the other hand, excess water can create a rare, life-threatening condition known as hyponatremia, or water intoxication. This occurs when the body's electrolyte balance is disrupted too quickly.

Although that isn't the case for most moderate levels of exercise, it can be true for extreme physical activity. In this case, it's important to drink beverages that contain both water and electrolytes. Otherwise, plain water is almost always appropriate for exercise that's normal in intensity. Warning signs of water intoxication include:

*		Altered speech
*		Muscle pain
*		Nausea
*		Disorientation or seizures

When more is needed

*		Drink extra fluids if exercising or working in the heat.
*		For moderate exercise, add an extra cup or two of water.
*		If you're prone to urinary tract infections — drink plenty of water. It helps flush away bacteria and prevent infections.
*		Nursing mothers need extra fluids to promote adequate milk production.

Tips to help you keep track

*		Write down how many beverages you consume for several days to determine your typical fluid intake.
*		If you aren't drinking enough, slowly add a cup every two to three days.
*		Eat three to five helpings of fruits and vegetables each day.
*		Check your urine. If you're drinking enough water, it should be slightly yellow or colorless.

Want more tips for good health?
Log on to myuhc.com for resources and tools to help you and your family stay healthy. Click on "Lifestyles" from the "Health & Wellness" page. Then, choose from topics such as "Fitness," "Nutrition" and "Safety and Prevention."

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