The Importance of Fluids

Water is a fundamental component of all cells in the body. 45 to 65% of total body weight is made up of water. Select the bar below to locate a chart that you can use to estimate the amount of water your body contains. This chart also contains suggested daily fluid intake.

Chart: Water to Total Body Weight

Water Loss
On a regular day, the body looses two to three quarts of water from urinating, eliminating fecal waste, sweating, and water vapor exhaled through respiration. At that rate of loss, it is important to replenish this water loss everyday and more important when it is hot outside, when exercising, sweating, when taking medications, or during times of stress. Water can also be lost through, fever, diarrhea, vomiting, hyperventilation and destruction of large areas of the skin (such as burns).

Fluid intake is regulated by the experience of thirst. It is believed that thirst occurs when water loss from the body is greater than water intake. The resulting dehydration produces dryness in the mouth and pharynx. The brain interprets this dryness as the sensation of thirst. Responding to the stimulus of thirst is important. While thirst is the most clear indication that fluid levels in the body are getting low, the sensation of thirst is actually being triggered after the fluids in the body have already become lowered. Ignoring thirst can lead to dehydration and, in some cases, heat exhaustion. Severe dehydration can lead to shock and even death.

Thirst it is not the only indicator that it is time to replace fluids. Urination and sweat are also clear indicators that fluids are being “lost”. In addition to thirst, Constipation, sudden feelings of hunger or fatigue, dry skin (especially on the face) joint pain (especially lower back pain), dry mouth and dry eyes are also indicators of significant fluid loss. An imbalance in Electrolytes, which can occur with dehydration, can result in bloating. With an imbalance, you may feel “bloated with water”, when you are actually in significant need of fluid intake to restore the balance. Thyroid imbalances can also cause fluid retention. Consult your doctor if you are feeling bloated or swollen for more than a couple of days. Even if you do not experience any of these symptoms, fluids are lost every day from normal bodily functions and need to be replaced.

Fluid Intake
You can recover fluid loss from the foods you eat as well as from the fluids you drink through the course of the day. Fruits and vegetables can be a significant source of fluid intake. Melons, oranges, grapes, pineapple, celery, lettuce, cucumber and tomatoes, all have a high water content. Fluids such as water, fruit juice, a mix of half water and fruit juice with a pinch of salt, vegetable juice, milk, fruit smoothies, soy milk, most sport drinks, soups, broth and herbal tea are all suitable for replacing fluids. The high sugar and sodium content of soda pop make it undesirable as a significant source of hydration under typical circumstances. Since caffeinated beverages such as coffee and tea are diuretic, they are not considered good sources of hydration. Alcohol is unsuitable for hydration because the toxins stress the body, stripping it of valuable fluids instead of restoring fluids. It is possible to drink too much water. Explore: Overhydration and Water Intoxication.

Normal Bodily Functions
Water is used to carry out normal functions in the body such as circulation of blood, respiration, and the elimination of waste through the bladder and colon. Water is the basis of blood, lymphatic fluids, perspiration, mucus, saliva and digestive juices. Water lubricates the joints, moisturizes the skin, provides moisture to all of the muscles and internal organs and water helps to regulate our body temperature.

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