Mayo Clinic Health Letter Grilled flank steak salad with roasted corn vinaigrette. Ingredients. 3 cups fresh corn kernels (cut from 4 or 5 ears corn) or frozen corn kernels, thawed. Water: How much should you drink every day? Factors that influence water needs. You may need to modify your total fluid intake depending on how active you are, the climate you live in, your health status, and if you're pregnant or breast- feeding. Exercise. If you exercise or engage in any activity that makes you sweat, you need to drink extra water to compensate for the fluid loss. An extra 1. 5 to 2. How much additional fluid you need depends on how much you sweat during exercise, and the duration and type of exercise. Intense exercise. Also, continue to replace fluids after you're finished exercising. Environment. Hot or humid weather can make you sweat and requires additional intake of fluid. Heated indoor air also can cause your skin to lose moisture during wintertime. Further, altitudes greater than 8,2. Illnesses or health conditions. When you have fever, vomiting or diarrhea, your body loses additional fluids. In these cases, you should drink more water. In some cases, your doctor may recommend oral rehydration solutions, such as Gatorade, Powerade or Cera. Lyte. You may also need increased fluid intake if you develop certain conditions, including bladder infections or urinary tract stones. On the other hand, some conditions, such as heart failure and some types of kidney, liver and adrenal diseases, may impair excretion of water and even require that you limit your fluid intake. Pregnancy or breast- feeding. Women who are pregnant or breast- feeding need additional fluids to stay hydrated. Large amounts of fluid are used especially when nursing. The Institute of Medicine recommends that pregnant women drink about 1. Beyond the tap: Other sources of water. You don't need to rely only on what you drink to meet your fluid needs. What you eat also provides a significant portion of your fluid needs. On average, food provides about 2. For example, many fruits and vegetables, such as watermelon and spinach, are 9. Mayo Clinic Health Letter provides reliable, easy-to-understand, health and medical information. As part of Mayo Clinic, our clinics, hospitals and health care facilities serve over 70 communities in Iowa, Georgia, Wisconsin and Minnesota. In the current issue of Mayo Clinic Proceedings, Alexander et al report on meta-analyses of data addressing the effects of eicosapentaenoic and docosahexaenoic (EPA. Visit us on the Internet at the address listed to the left, where you! In addition, beverages such as milk and juice are composed mostly of water. Even beer, wine and caffeinated beverages — such as coffee, tea or soda — can contribute, but these should not be a major portion of your daily total fluid intake. Water is still your best bet because it's calorie- free, inexpensive and readily available. Staying safely hydrated. Generally, if you drink enough fluid so that you rarely feel thirsty and your urine is colorless or light yellow — and measures about 6. If you're concerned about your fluid intake or have health issues, check with your doctor or a registered dietitian. He or she can help you determine the amount of water that's right for you. To ward off dehydration and make sure your body has the fluids it needs, make water your beverage of choice. It's also a good idea to: Drink a glass of water or other calorie- free or low- calorie beverage with each meal and between each meal. Drink water before, during and after exercise. Although uncommon, it is possible to drink too much water. Mayo Clinic College of Medicine and Science; Mayo Clinic Graduate School of Biomedical Sciences; Mayo Clinic School of Medicine; Mayo Clinic School of Continuous. A single copy of these materials may be reprinted for noncommercial personal use only. When your kidneys are unable to excrete the excess water, the electrolyte (mineral) content of the blood is diluted, resulting in low sodium levels in the blood, a condition called hyponatremia. Endurance athletes, such as marathon runners who drink large amounts of water, are at higher risk of hyponatremia. In general, though, drinking too much water is rare in healthy adults who eat an average American diet. Sept. Maintenance and replacement fluid therapy in adults. Gomella LG, et al. Clinician's Pocket Reference. New York, N. Y.: The Mc. Graw- Hill Companies; 2. The water in you. Geological Survey Water Science School. Dietary reference intakes for water, potassium, sodium, chloride and sulfate. Institute of Medicine. Armstrong LE, et al. Mild dehydration affects mood in healthy young women. Hydration: Why it's so important. American Academy of Family Physicians. Fitness and nutrition: U. S. Department of Health & Human Services. Selecting and effectively using hydration for fitness. American College of Sports Medicine. Hydrate right. Academy of Nutrition and Dietetics. Altitude illness. Centers for Disease Control and Prevention. Popkin BM, et al. Water, hydration, and health. Zeratsky KA (expert opinion). Mayo Clinic, Rochester, Minn. See more In- depth. Mayo Clinic School of Medicine. Any use of this site constitutes your agreement to the Terms and Conditions and Privacy Policy linked below. A single copy of these materials may be reprinted for noncommercial personal use only. Home - Mayo Clinic Health System. Pregnant with her third baby, Liz Kittelson was hoping for an exact repeat of her second pregnancy. But, during the third month, Kittelson learned she would have to transition her family.
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