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With summer weather still upon us, being conscious of our water intake is so very important.  A good rule of thumb is to consume half your body weight (in lbs) in ounces of water a day.  For example a 130 pound women should consume at least 65 ounces of water a day.  This rule does not necessarily apply to our children who are running around outside in the hot sun.  Their needs will be in excess of half of their body weight in ounces.  For them, teach them to look at the color of their urine.  Dark yellow means they need more water.  If your kids are anything like mine, they will think checking the color of their urine is a little bit gross. However, when they notice the more water they drink the lighter the color becomes, they will think it is cool.  PLEASE, PLEASE, PLEASE no Gatorade or Powerade. Water is still the best sports drink on the market.  Thanks to our friends at LiveintheNow.com for this great article.  --MBS 

With up to 75 percent of your body made up of water, it’s no wonder that when the proper balance is thrown off, you’ll feel the effects.It’s normal to lose water daily through routine bodily functions–such as sweating, urination and breathing–but certain factors accelerate the process, including warm temperatures, physical activity, fever, or gastrointestinal distress. When your water loss exceeds your intake, dehydration sets in.

Dehydration ranges from a mild problem to a life-threatening condition, and can be more dangerous for babies, small children and elderly persons.

According to the Mayo Clinic, there are a few telltale signs of mild to moderate dehydration.

3 Signs You Might be Dehydrated

1. Feeling of thirst and dry mouth

2. Decreased urine output

3. Headache or lightheadedness, dizziness

At this stage, the problem is easily corrected by consuming frequent, small amounts of water or clear fluids, such as oral rehydration solutions or sports drinks (but be sure to look for one’s with no added sugar or chemicals).?  If proper fluid replenishment doesn’t occur, dehydration becomes much more severe.

6 Signs You May be Severely Dehydrated

1. Little to no urination, any urine is darker and concentrated

2. Muscle cramps

3. Nausea, vomiting, feeling of weakness

4. Heart palpitations

5. Loss of skin elasticity – doesn’t rebound quickly from a pinch

6. Sunken eyes

Another way to determine whether or not you’re properly hydrated? Just take a look!

While fluid replacement should be attempted with small, frequent amounts of clear fluids, consult your doctor if severe symptoms are present, as oral rehydration may not suffice. Also seek medical direction if vomiting and diarrhea are present, as these conditions contribute to the loss of water. Seek emergency medical attention immediately if a dehydrated individual acts confused, lethargic, or loses consciousness.

The best way to fend of dehydration is to make water a regular part of your daily diet, both between and during meals. The age-old advice about consuming eight glasses of water a day is a good rule of thumb, but don’t put too much weight on it. According to the Institute of Medicine, most people can adequately stay hydrated by letting thirst be their guide. They offer a general recommendation for women of approximately 2.7 liters (91 ounces) of total water, and for men, an average of approximately 3.7 liters (125 ounces daily). But for optimum health, your water intake should equal half your body weight in ounces.