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sweating and increased breathing. Of course, if the physical activity is more intense, we will need more fluids.
It is a good idea to replenish fluids during intense physical activity; however, it should be done by drinking a few sips of water at a time, not drinking a lot of water, because this may lead to stomach aches and other physical problems. Excessive fluid intake during exercise may lead to a dangerous metabolic imbalance, causing serious neurological problems, starting with dizziness and fainting, coma and possibly death, due to marked swelling of brain tissues. Consuming the so called 'sports' drinks in limited amounts may prevent some of these complications, because of their salt contents.

In hot and humid weather, we lose an increased amount of water through sweat and breathing, and may need an extra amount of water to compensate this loss. Paradoxically, we may need more water in cold weather because of increased sweating while wearing insulated clothing. Excessive indoor heating may also increase the need for fluids intake.
Altitudes greater than eight thousand feet increase breathing frequency due to the air's lower oxygen concentration; this, in turn, leads to loss of fluids...
Fever, vomiting and diarrhea, cause our body to lose extra fluids; we need to drink more water or oral rehydration solutions such as Gatorade, Powerade, CeraLyte, etc. to compensate for this loss.
If the water loss is severe and cannot be replaced by mouth, intravenous water and electrolytes may be necessary.

Increased water intake is advisable with the presence of 'stones' in the urinary tract; limited intake of fluids may be recommended in the presence of heart failure, renal insufficiency and also with some hormonal imbalances. Pregnancy and breast-feeding require additional water to stay hydrated and to replenish the fluids lost, especially when nursing: it is recommended that water intake be increased up to about three liters a day. Is it necessary to constantly sip from a water bottle all day to satisfy our fluid needs?... Of course not! This silly trend benefits only the water bottling companies.
Our diet provides most of the water we need. As we mentioned above, food provides about twenty percent of total water intake. The remaining eighty percent comes from beverages of all kinds. Fruits and vegetables, being an excellent source of vitamins, minerals and fiber, contain lots of water. For example, oranges are almost ninety percent water. Milk, juice and other beverages also have large amounts of water.
Alcoholic and caffeinated beverages may contribute to our total fluid intake; however, they also contribute to an increased production of urine... The best beverage is water: it is free of calories, inexpensive and readily available everywhere. Thirst is not always reliable when there is a need for fluid replenishment; the older we are, the less we are able to sense that we need water. Also during vigorous exercise, when an important amount of our fluid reserves may be lost before we feel thirsty. We should make sure that we are sufficiently hydrated before, during and after exercise. Increased thirst and increased urination, both in volume and frequency, can be signs and symptoms of diabetes. With diabetes, excess blood sugar draws water from our tissues, which may lead to dehydration.
To be properly hydrated, we should drink a glass of water with each meal and between meals, limit our coffee or tea breaks, substitute club soda, or plain water, for alcoholic drinks at social gatherings.

Learn more about this author, Alice M Crawford Md.
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