In an issue of Mayo Clinic Women’s Health Source lists factors that can increase the need for fluid, including:
- Increased physical activity
- Hot and humid weather
- Dry indoor air and high altitudes, which reduce moisture in the air
- Having an illness, particularly one accompanied by fever, vomiting or diarrhea
Data show that women who are adequately hydrated consume about 2.7 liters (91 fluid ounces) of total water a day. Since food typically accounts for about 20 percent of fluid intake, this means drinking roughly 2.2 liters (74 ounces or about 9 cups) of beverages a day.
While drinking water is often the best way to replace lost fluids, other liquids including milk, tea, soup, fruit juice and sports drinks also are effective. One caution: beverages with caffeine or alcohol can increase fluid output, making it more difficult to stay adequately hydrated.
For a healthy adult, fluid intake is probably adequate when one rarely experiences thirst and when urine is colorless or slightly yellow. As adults get older, they may experience less thirst, so it’s advised to drink before thirst sets in. Signs of inadequate fluid intake may include dry mouth, headache, light-headedness, little or no urination, and constipation.
Source: Science Daily
A healthy body is very good at telling you when to drink. However, so many people are stressed and unhealthy; their condition causes them not to feel the symptoms of dehydration. A sensible approach is obviously required as it is possible, in extreme cases, to drink too much water (water intoxication). Probably as important, is the quality of drinking water. Most municipalities in South Africa chlorinate the water supply, often over-chlorinating to ensure that pathogens are killed. Highly chlorinated water is harmful to the human body and to many other lifeforms. Drinking bottled water is not the answer either- the discarded plastic bottles fill up landfills and are damaging to our environment. Rather buy a water filter and use a reusable water storage container when you are on the move. (filtered rainwater would be ideal). In this way, you’ll be looking after your health, saving money and being more environmentally friendly. If you are watching the FIFA World Cup football at the game or at FIFA Fan Parks, remember to take your water with you! Please also remember to wear ear guards to prevent permanent hearing damage from the vuvuzela trumpet! Thulazela™ Ear Guards are comfortable and will reduce the chances of damage to your hearing.