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Fluids come from the beverages you drink and the foods that you eat.

3 facts about dehydration

Dehydration occurs when the body loses too much fluid. Fluid can be lost through illness, sweating or exercise. Dehydration can cause muscle cramping

How much fluid you need everyday depends on your age, sex and activity level. Hot and humid weather can increase your needs.

To keep your body hydrated, aim for a fluid intake of about:

12 cups for men 19 years old and over each day

9 cups for women 19 years old and over each day.

Fluids include water and other beverages such as milk, juice, broth or soups, coffee and tea. Water is

one of the best fluid choices, but it is a myth that you need 8 cups a day to stay healthy.

Fluid helps you stay healthy and energized. It also:

A. controls your body temperature

B. aids digestion

C. carries nutrients around your body

D. cushions organs and joints

E. gets rid of waste

F. keeps your bowels regular

Your body loses water by sweating, breathing and getting rid of waste. If you lose more fluid than you take in you can get dehydrated.

What are the signs and symptoms of dehydration?

-Dry mouth and sticky saliva

-Reduced urine which is a dark yellow

-Listless behavior

-Increased thirst

Signs of moderate dehydration

-Extreme thirst

-Dry inside mouth and eyes will not tear

-Decreased urination, with urine that is damp amber or brown

-Lightheadedness (relieved by lying down)

-Irritable or restless

-Arms or legs are cool to the touch

-Rapid heartbeat

-Muscle cramps

Signs of severe dehydration: Call 911 or emergency services

-Altered behavior

-Faintness not relieved by lying down

-Inability to stand or walk

-Rapid breathing

-Weak, rapid pulse

-Cold, clammy skin or hot dry skin

-Little or no urination for 12 or more hours

-Loss of consciousness.

You can become dehydrated even before signs appear. Therefore, it is important to drink fluids regularly,even before you feel thirsty.

Tip: If your urine is light yellow and clear it usually means that you are getting enough to drink. Dark yellow, strong smelling urine is a sign of dehydration.

Some medicines may cause dehydration:

Antihistamines

Blood Pressure Medicines

Chemotherapy

Laxatives

Follow these tips to stay hydrated:

Drink a glass of water when you wake up each morning or before you go to bed.

Keep a fresh glass of water by your desk or on hand where you work.

Carry a container of water with you throughout the day.

Drink a glass of water before eating your meals.

Make sure you have a drink with each meal such as a glass of low fat milk, soy beverage or water.

Don't ignore thirst. Drink water.

Fluids to Choose From:

Water

Water is calorie free and a great way to quench your thirst.

Add a slice of lemon or lime to make it more refreshing.

Drink tap water. You 'need to drink bottled water.

Fruit or Vegetable Juice

Limit your intake of fruit juices since they are high in calories and low in fiber.

Eat the fruit instead.

Avoid fruit "drinks", "punches" or "beverages" as they have sugar added and less nutrients.

Soda

Choose soda less often. Regular soda are high in calories and sugar and low or none in nutrients. Some sodas may also contain caffeine.

Diet soft drinks are calorie and sugar free but may still have caffeine.