Africa Water, Sanitation & Hygiene January - February 2016 vol.11 no.1 | Page 35

Water & Health
sodium is lost through sweat perspiration, drinking a
sports drink that contains sodium will help replace and
balance out the increased water intake while reducing the
chances of developing hyponatremia.
Source: Winger J and Hew-Butler T. Statement of the Third
International Exercise-Associated Hyponatremia Consensus
Development Conference, Carlsbad, California, Clinical Journal of Sport
Medicine. 2015.

7 Signs You Need a Drink (of Water!)
Dehydration is often subtle but can throw
your body off its game
We can’t live
without water.
It’s critical for
proper body and
brain function. It
enables our blood
to flow properly
and helps us stay
energized.

#1: You’re thirsty
It may seem obvious, but a dry mouth and how thirsty you
are do correlate to how hydrated you are.
#2: You’re hungover
Processing alcohol requires water. If you overdid it last
night, you need to drink as much as a quart or more water
than you usually drink, says Ralph E. Holsworth, DO, an
osteopath at Southeast Colorado Hospital in Springfield,
CO. Even better, head off dehydration in the first place.
“If you’re going to drink alcoholic beverages, try to
drink one eight-ounce glass of water for every alcoholic
beverage you consume to help reduce your dehydration
risk,” he advises.
#3: You’re lightheaded or worn out
If you feel dizzy, you may be dehydrated. First, stop your
activity and rest, says Lisa Katic, RD, a registered dietitian
in Washington, DC. Reach for fluids such as water or a
sports drink with electrolytes, which replaces both lost
fluids and minerals. Drinking should help you feel steadier.
#4: Your urine is extra dark

The good news:
“Most people
can handle mild
amounts of ‘dehydration,’” says Dana S. Simpler, MD,
an internist in private practice in Baltimore. “The body
regulates fluid balance through a number of complex
pathways, including reduced urine production, increased
reabsorption of water in the intestines and thirst — which
prompts rehydration.”

Concentrated urine is a clear indicator that you’re
dehydrated. It means your urine has more waste in it.
(Staying hydrated makes it easier for waste to be flushed
out efficiently.) “Ideally, your pee should be pale yellow,”
says Holsworth. “If it’s dark yellow, you’re probably not
drinking enough.” Katic says the recommendation is to
drink six ounces of water within an hour if you notice
your urine is darker than normal.

Simpler is careful to point out the difference between
being low on fluids and clinical dehydration.
“Dehydration mainly occurs with illnesses such as fever,
diarrhea and vomiting where excessive fluids are lost and
not being replaced or in a sport situations/hot weather
where excessive perspiration is not being replaced,” she
explains.

If you’re just plain pooped, dehydration may be to blame.
Our blood and bodily fluids are made up mostly of water,
so if you’re extremely dehydrated, your heart has to pump
harder to carry blood throughout your body. The result:
intense fatigue, says Katic.

So how much water do you need? And what about that old
standby recommendation to drink eight 8-ounce glasses of
water per day? “It’s an oversimplification of what the body
actually needs,” says Simpler. “There is really no ‘optimal’
amount of hydration.” The weather, your diet and exercise
habit