health benefits of drinnking water dehydration kidney disease diabetes sports

How Drinking Water May Save Your Life!

     Water. We all need it—and know we need it—for optimum health and wellness, but a shocking few live daily life in a properly hydrated state. One doctor-driven report revealed that fully 75 percent, of Americans may suffer from chronic dehydration. Over time, failure to drink enough water can contribute to a wide array of medical complications, from fatigue, joint pain and weight gain to headaches, ulcers, high blood pressure and kidney disease.
     “During a normal day, we lose about two liters of water just through breathing, sweat and other bodily functions,” notes board certified internist Dr. Blanca Lizaola-Mayo. “Even while asleep, we can lose over one kilogram (2.2 pounds) of water-weight not just through sweating, but respiration as well.
     The health implications of dehydration range from mild to severe, including problems with the heart, blood pressure and breathing, headaches and cognitive issues like concentration … just to name a few. In addition, dehydration is the number one cause of daytime fatigue. And, it’s important to understand that when we first start to sense thirst, we are already close to two percent dehydrated.”
     How Much Water Do You Need? Many factors impact how much water you need, including your age, gender, activity level and overall health … For women, the amount of total water is about 11.5 cups per day and for men about 15.5 cups. These estimates, however, include fluids consumed from both foods and beverages, including water. You typically get about 20 percent of the water you need from the food you eat. Taking that into account, women need about nine cups of fluid per day and men about 12.5 cups in order to help replenish the amount of water that is lost.
     What Are Common Causes of Dehydration? While certainly not all inclusive, known causes for dehydration can encompass sweating from exercise and sports; air travel; traversing in overly hot, humid, cold or windy weather conditions; drinking too much coffee and other diuretic beverages; recovering from a hangover; and a litany of other relatively commonplace daily activities.
     Do All Fluids Hydrate the Body? No. Some beverages are better than others at preventing dehydration, and that alcoholic and caffeinated beverages, such as coffee, teas and colas, are not recommended. These fluids tend to pull water from the body and promote dehydration. Fruit juice and fruit drinks may have too many carbohydrates, too little sodium, and may upset the stomach.
     What Are Some Benefits of Proper Hydration? While the benefits of a properly hydrated body are copious, the CDC points to a few top line health advantages, including keeping your temperature normal; lubricating and cushioning joints, protecting your spinal cord and other sensitive tissues; and getting rid of wastes through urination, perspiration and bowel movements. The benefits of drinking plenty of water include: maximizing physical performance; optimized energy levels and mood; and aiding digestion and elimination.
     However, drinking too much water or fluid can lead to hypo-natremia, which causes sodium in the cells to become diluted and too low and can be dangerous—and even life threatening—if untreated.
     What Are Signs of Early or Mild Dehydration? In the early stages of dehydration, there are no signs or symptoms, but include dryness of mouth and thirst.
As dehydration increases, symptoms of early or mild dehydration include: flushed face; extreme thirst; consuming more than normal or the inability to drink; dry, warm skin; the inability to pass urine or reduced amounts (dark, yellow); dizziness made worse when standing; weakness; cramping in the arms and legs; crying with few or no tears; insomnia or more irritable; sickness; headaches; dry mouth or dry tongue with thick saliva.
     What Are Signs of Moderate to Severe Dehydration? Symptoms of moderate to severe dehydration include low blood pressure; fainting; severe muscle contractions in the arms, legs, stomach, and back; convulsions; a bloated stomach; heart failure; sunken fontanelle—soft spot on a infants head; sunken dry eyes with few or no tears; skin loses its firmness and looks wrinkled; lack of elasticity of the skin (when a bit of skin lifted up stays folded and takes a long time to go back to its normal position); rapid and deep breathing (faster than normal); and a fast, weak pulse.
     Who is at Great Risk? Certain populations are at greater risk including infants and children, older adults, those with chronic illnesses and people who work or exercise outside. Serious complications can ensue including heat injury (ranging in severity from mild cramps to heat exhaustion or potentially life-threatening heatstroke); urinary tract infections, kidney stones and even kidney failure; seizures due to electrolyte imbalance, sometimes with a loss of consciousness; and low blood volume (hypo-volemic) shock.
     Can Foods Help You Stay Hydrated? Yes, the body intakes hydration not only from water and other liquids, but foodstuffs as well—some boasting as much 90 percent water content.Those in the 90-100 percent water content range include fruits like cantaloupe, strawberries and watermelon; as well as vegetables like lettuce, cabbage, celery, spinach and cooked squash. 70 to 89 percent water content include fruits like bananas, grapes, oranges, pears and pineapples; vegetables such as carrots, cooked broccoli and avocados; and dairy products like yogurt, cottage cheese and ricotta cheese.
     For drinks, the focus is on unsweetened beverages, like water, in order to limit calories from added sugars, and to use strategies to increase water intake—like adding a flavor enhancer. For this, a fruit flavored re-hydration accelerant like the SOS Hydration drink mix can do tasty double duty.
Can Sports Drinks Actually Undermine Hydration? Yes. Why pay extra money for excess sugar when what you really need are electrolytes? Only a very small amount of sugar is required to help transport electrolytes and water into the cells. In fact, its most effective when utilizing one molecule of sugar and one molecule of sodium in combination.
     Even water re-hydration and other drinks have been shown to contain excess sugar which increases actually undermines cellular H2O absorption. If there is excess sugar in a drink, you can trigger reverse osmosis which is an incorrect balance of sugar to sodium. Sodium always follows sugar and water always follows sodium. In a drink that is correctly balanced the water and electrolytes optimally flow into the cells. In high sugar “re-hydration” drinks there is too much sugar for the quantity of sodium and, as such, sodium and then water is actually leeched from the cells and passed out of the body as urine. This can actually cause dehydration—the opposite effect for a re-hydration or sports beverage.
     So whether indoors or out, active or at rest, suffering illness or perfectly healthy, one thing is clear: Keeping your water sources well at hand and ingesting with regularity (and consistency) can have a profoundly beneficial effect on your health and well-being. It’s one easy and highly accessible assist for a multitude of maladies.
     Check out this handy Water Intake Calculator. 

     Sources in order: Medical Daily, National Academies Press, Academy of Nutrition and Dietetics, Mayo Clinic, Cleveland Clinic, CDC, Healthline,, USDA,,, and

Other Health Related Articles . . . . 
car accident report integrated body and medicine highland indiana

Auto Accident Victims Receive Treatment at Integrated Body and Medicine in Highland Indiana

According to the Indiana State Police, there were 202,909 truck and car accidents in 2021. That’s a 14.3% increase from the previous year. In addition, car accidents are on the rise in Northwest Indiana and surrounding areas. After all, accidents happen. No matter how careful you are, you can’t account for the actions of other people. If you have experienced an auto injury in Highland, Indiana, or surrounding areas, call Integrated Body and Medicine at 219-803-6630 to get a accident follow up. Continue Reading . . .

healthy body cleanse toxins and irritants from your body
How Your Body Removes Toxins Naturally

By Jodi Barnett,

     In our earlier post we wrote about the ways your body receives and removes toxins. (Click HERE) Now we’re going to “dig in” to some of the body systems that remove toxins and waste from the body naturally. Continue Reading . . . 


varicose veins beauty face woman
Five Best Foods For Glowing Skin

Every person you meet is most likely to use at least one skin care product regularly. This makes the skincare industry a billion-dollar industry in the United States. Who wouldn’t want clear, healthy skin? Through time, skin care products have evolved and advanced, and consumers really have a lot to choose from, but having healthy skin starts…

Continue Reading →
The Difference Between an Additive and an Adulterant

The Difference Between an Additive and an Adulterant

Have you ever wondered how laws determine what companies can and can’t add into consumable goods? Learn the difference between an additive and an adulterant.

Continue Reading →

Tips to Avoid Getting Sick at the GymTips to Avoid Getting Sick at the Gym

Four Ways That Raw Honey Can Benefit Your SkinFour Ways that Raw Honey Can Benefit Your Skin

wine tasting e1584653315148How A Glass Of Wine is Good For Your Health!
cant shop household remedies save money substitutes

Stay at Home with these Home Remedies for Cleaning, Personal Hygiene & MORE!

Living Positively: Ways to Have More Gratitude in Every DayHow To Live Positively
Senior Health FairLet’s Make the New Year Healthier!

harvested health hepatic systemIs Your Body Clean on the Inside? – The Untold Truth
aching back e1586009554936Oh, My Aching Back 
National Nutrition Month Diabetes healthy recipe HEALTHY EATING dining with diabetes

Keep that New Years Resolution to Loose Weight
the truth about balding health and fitnessThe Truth About Balding
10 signs of alzheimers diseaseKnow the 10 Signs of Alzheimers

parks and recreation lake picnic e1584718744867

Recreation Opportunities In Northwest Indiana

During the Pandemic, the safest thing to do is visit an outdoor facility. Northwest Indiana has lots of OUTDOOR Places to visit. Now is a great time to discover a new adventure. Here’s Some Recreation Opportunities in Northwest Indiana. Hiking at Luhr Park – LaPorte Indiana by Andie Renner-Miller A Hidden Gem – Luhr Park, La… Continue Reading →

4 Safety Tips to Drink Responsibly this Summer

How To Drink Responsibly in the Summer


Sue Baxter

Susie Young Baxter, CEO, has published PanoramaNOW Magazine for 31 years. Her hobbies are Camping, Boating, Hiking, Nature, Gardening and Outdoor Activities. She is an Artist, Graphic Designer, an Avid Seamstress, Dabbles in Homemade Crafts and Landscaping. Since her Father was a Health Teacher, she also likes homeopathic Health Solutions. Since blogging started over 10 years ago, PanoramaNow has been added to Newsbreak – a national news affiliate.

Facebook Twitter LinkedIn 

About The Author

Sue Baxter

Susie Young Baxter, CEO, has published PanoramaNOW Magazine for 31 years. Her hobbies are Camping, Boating, Hiking, Nature, Gardening and Outdoor Activities. She is an Artist, Graphic Designer, an Avid Seamstress, Dabbles in Homemade Crafts and Landscaping. Since her Father was a Health Teacher, she also likes homeopathic Health Solutions. Since blogging started over 10 years ago, PanoramaNow has been added to Newsbreak - a national news affiliate.