Are you drinking enough water on hot summer days?

  • Published
  • By Maj. Karen Fauber
  • Defense Commissary Agency
FORT LEE, Va. --  While you are busy having fun this summer remember to frequently drink water. Water is often the last beverage we reach for on a hot summer day. Yet it is the one you need the most. 

It is estimated that 60 to 70 percent of your body is water. Water is used by our bodies to get rid of waste in our organs and carries nutrients to all the cells. We lose water through perspiration, respiration, and elimination of body waste. People who do not drink enough become dehydrated and feel lethargic; have headaches, muscle aches and cramps. 

How much fluid do you need each day? 

· Men need about 3 liters (13 cups) of total beverages a day and women need about 2.2 liters (nine cups) of total beverages a day according to the Institute of Medicine.
· Exercise less than one hour and you need about one or two extra cups of water.
· Exercise more than one hour and you need at least two to three extra cups of water. Drink more if you are sweating a lot or the weather is really warm.
· During intense, long exercise periods it's a good idea to use a sports drink that contains sodium to replace the sodium lost in sweat.
· Replace fluid after exercise. Drink 16 ounces of fluid per pound of body weight lost during exercise as a general rule. 

Have trouble drinking water? 

Water is the best choice for fluid replacement. Sports drinks are beneficial for replacing electrolytes lost during long exercise periods. Juices are also good because they have vitamins and nutrients. Sodas and teas can have a lot of sugar in them so you may take in more calories than you need. Try adding a little lemon, lime or orange to water to help it go down. There are also a variety of flavored waters available in the commissary. Be aware of the calories as they add up quickly if you choose flavored waters. 

If you drink alcohol remember to drink water. That six-pack of beer may appear to quench your thirst, but alcohol has a diuretic effect that causes the body to lose fluids more than normal. This means if you drink alcohol, you need to drink an equal amount of water especially on hot summer days. 

Have questions on water, fluid replacement and other nutrition topics? Please post your questions for a quick response at the DeCA dietitian forum on http://www.commissaries.com. 

About DeCA: The Defense Commissary Agency operates a worldwide chain of commissaries providing groceries to military personnel, retirees and their families in a safe and secure shopping environment. Authorized patrons purchase items at cost plus a 5-percent surcharge, which covers the costs of building new commissaries and modernizing existing ones. Shoppers save an average of more than 30 percent on their purchases compared to commercial prices - savings worth about $3,000 annually for a family of four. A core military family support element, and a valued part of military pay and benefits, commissaries contribute to family readiness, enhance the quality of life for America's military and their families, and help recruit and retain the best and brightest men and women to serve their country.