Physician Insight for Hydration Awareness Month

July is National Hydration Awareness Month: A time to make sure you and your loved ones are staying hydrated in the summer heat. Our bodies are approximately 60 percent water, which keeps muscles working effectively. However, it’s incredibly easy to lose large amounts of water daily from walking and other sweat-producing activities. We even lose water through skin evaporation and breathing. Our bodies do a lot of work, and we must care for ourselves properly to prevent dehydration.

Dehydration puts stress on one’s cognitive functioning, causing foggy memory and irritability. It can also lead to complications such as kidney stones, ulcers and high blood pressure. Internal medicine physician Parisa Amleshi, MD, who serves on staff at Presence Saint Francis Hospital in Evanston, says, “Common signs of dehydration include: headaches, dry mouth, fatigue, low urine output and dark yellowish urine.” Adding, “When dehydrated, you may also feel dizzy while trying to change position.”

“On a daily basis, the average adult male needs about 3.7 liters (15 cups) of water, and the average adult female needs about 2.1 liters (11 cups),” says Dr. Amleshi. “Individual water needs can be influenced by physical activity, heat exposure, health status, breast feeding and pregnancy,” she adds. According to Dr. Amleshi, about 80 percent of daily fluid intake comes from water and the rest from food. Fruits and vegetables with high water content include: watermelon, celery, cucumber, and grapefruit, to name a few.

When you stay hydrated, good things happen. “Proper water consumption promotes healthy organ function, increases energy, relives fatigue, prevents muscle cramps, and so much more,” says Dr. Amleshi. Water also helps cleanse our body by flushing out toxins and preventing kidney stones.

Dr. Amleshi provides the following tips for staying well hydrated and preventing dehydration:

• Make drinking water regularly a habit; drink a glass of water before and after every meal and snack.
• Eat more fruits and vegetables, especially if you are not drinking enough water throughout the day.
• Bring a water bottle with you everywhere, and encourage your children to model that behavior by equipping them with kid-sized bottles.
• Add flavor to your water with fruits of your choice, such as berries or lemon.
• Remember that water is the best source of hydration!

To make an appointment with Dr. Amleshi at her Lincolnwood office, please call 847.583.9189. Book an appointment online or read more about Presence Health physicians, visit PresenceHealth.org/findadoc.