Proper Hydration Is the Key to Improved Health

by Chris D. Meletis, ND

Over the last 20 years, patients have routinely asked me, “What supplements and foods should we be eating?” What they routinely fail to ask is how much liquid should be consumed on a daily basis. There is controversy on the precise amount, ranging from 64 ounces (2 liters) of water and non-caffeinated herbal teas to 1 ounce per pound of body weight.

I personally encourage my patients to target 64 ounces of clear liquids, realizing that additional fluids are consumed when one eats at least the minimum recommended 5 to 7 servings of fruits and vegetables along with other foods. The sad fact is that only 11 percent of Americans consume the governmentally recommended 5 to 7 servings of fruits and vegetables, so that leaves a void relative to proper hydration, not only from pure water content, but also mineral intake, particularly the potassium abundant in fresh produce.

Although controversy surrounds the topic of whether caffeine causes significant loss of water, most people who drink caffeinated beverages note within 30 to 60 minutes an increased urination urge that is accompanied by increased volume.

The bottom line? In our busy lives we often don’t make time to stay properly hydrated. Assuming my patients have healthy hearts and kidneys, I routinely recommend increasing clear fluid intake to see if it improves their sense of well-being. A side benefit is most people feel more clear headed, less tired and overall more well when they are properly hydrated relative to their own personal needs. These needs can be dependent upon heat and humidity of environment, exercise routine and other factors that contribute to fluid loss.

According to the Mayo Clinic website, the following symptoms have been associated with mild to moderate dehydration:

• Dry, sticky mouth
• Sleepiness or tiredness—children are likely to be less active than usual
• Thirst
• Decreased urine output—no wet diapers for three hours for infants and eight hours or more without urination for older children and teens
• Few or no tears when crying
• Dry skin
• Headache
• Constipation
• Dizziness or light-headedness

As a side note, I recommend that my patients avoid water that contains fluoride as it can have deleterious effects on human physiology, can lower relative iodine status and is often consumed at levels that exceed the Environmental Protection Agency’s limits. If your water district is fluoridated, you may wish to explore the acquisition of a reverse osmosis home system that is rated to remove fluoride.