Summer Hydration Tips from our
Director of Dietary Services, Kelsey Riesbeck, RD.
We sat down with Kelsey Riesbeck, RD, Director of Dietary Services at Lift Wellness Company, to learn how dehydration happens, who is most vulnerable, and how we can all do better in keeping hydrated and happy this summer! For 1:1 health strategies, tools and tailored guidance, you may schedule an appointment for dietary services with Kelsey and her team here.
Kelsey, experts always advise us to drink more water… can you tell us why?
KR: When the body does not get enough water, it is not able to adequately perform its normal daily functions. Water is an essential nutrient that helps to protect the organs and joints, regulate body temperature, aid in digestion, and transport nutrients to cells among many other responsibilities. Without it, these functions have decreased efficiency. Symptoms of underhydration and dehydration may include lightheadedness/dizziness, fatigue, dry mouth/bad breath, increased feeling of thirst, persistent headaches, nausea, stomach pain, constipation, and decreased urination. Children will often display irritability and weariness. A great indicator of dehydration is urine color. Clear, pale urine is indicative of good hydration, while dark, amber colored urine may be a sign of inadequate fluid intake. Outcomes of consistent, recurrent dehydration can eventually contribute to lower social/emotional/physical performance, diseases such as diabetes and cardiovascular/kidney disease, and decreased longevity.
Fascinating. And, if hydration is this critical, why do people struggle with drinking enough water?
KR: Most individuals fail to meet guidelines for adequate fluid intake as a result of a variety of factors. For example, poor daily routine and high stress work environments can play a large role in remembering or making the time to refill water bottles. Lack of high water content foods in the diet such as fruits and vegetables can also contribute to higher fluid needs coming from beverages.
So…exactly how much water should people drink regularly?
KR: General guidelines state that adult males should aim for 13 glasses of fluid per day, and adult females at least 9 glasses per day. This does not account for the portion of fluids coming from food, which make up approximately 20% of daily water intake. These guidelines of course depend on activity, medical conditions, weather temperature, age, etc.
Are there actually groups of folks who need more water than others?
KR: A few examples of groups of people that may need more water compared to others would include pregnant and lactating females, athletes, individuals taking certain daily medications such as diuretics and blood pressure medications, and individuals that live in hot/humid climates.
Great to know! What kinds of things can exacerbate dehydration?
Dehydration can be exacerbated by illness (high fever, vomiting, diarrhea), increased sweating with activity or in hot climates, and high sodium diets among others. Coffee (in moderation) does not actually exacerbate dehydration contrary to popular belief.
What are some conditions that may increase dehydration?
KR: Several groups are critically impacted by dehydration; and I will walk you through some of them below.
1. Individuals with Eating Disorders Eating Disorders such as Anorexia Nervosa and Bulimia Nervosa can increase risk for dehydration as a result of various negative behaviors around food. These behaviors may include laxative abuse, vomiting, and restriction of fluid-containing foods and caloric beverages. Some individuals also struggle with fears of excess water weight, and thus avoid water in an attempt to control body size.
2. Individuals with Diabetes Mellitus can also contribute to dehydration as it can cause high blood glucose (or sugar) due to the body’s inability to either effectively produce or appropriately use insulin. Insulin is the hormone which helps control blood glucose and convert food to fuel in the body. When insulin is low/absent, excess sugar spills into the urine and fluid follows- leading to increased urination and dehydration.
3. Individuals with Substance Use Disorders are unable to control their use of drugs, alcohol, or medication and may be more prone to dehydration. This can be due to the diuretic effects of some drugs such as alcohol, the lack of cognitive ability to remember to consume fluids, and excessive sweating from drugs such as stimulants. During detox, individuals may also experience dehydration from side effects such as nausea/vomiting, diarrhea, and excessive sweating.
4. The elderly may often struggle with adequate fluid intake due to decreased awareness of the physical sensation of thirst, memory impairment, reduced organ function, fear of frequent urination, and difficulty swallowing. Total body water content also gradually reduces with age, meaning older adults may naturally dehydrate quicker than their younger selves.
5. Cancer can increase risk for dehydration as a result of treatments such as chemotherapy, immunotherapy, and radiation. These drugs frequently lead to side effects of nausea and lack of appetite, making it difficult to consume adequate calories and fluids. Additional dehydrating side effects can include vomiting, diarrhea, and excessive sweating.
Thank you, Kelsey! So we take it that these populations need to be particularly thoughtful about water consumption.
Before we go, do you have any tips to share about HOW people who wish to can increase their water consumption, beginning today?
I love to help clients increase their water intake by making it more fun! Try adding fruit slices or ice made from juice to water or seltzer to add some flavor. Having a water bottle that is easy to drink from and carry can also help with consistency and remembering throughout the day. It helps to continue to build on existing habits, so pairing fruits and vegetables with meals and snacks can also be helpful, as they are mostly water!
