Clearing up myths on dehydration and water

Melissa Southern-Garcia, Dietitian, Jakarta, SouthernDietitian@yahoo.com

While we all know that water is an essential part of our diet, lately there has been a great deal of debate about how much water we really need. Let's try to clear up some myths and get to the bottom of the important subject of dehydration and water.

It has been commonly thought that a person should drink eight glasses of water per day. However, nutrition experts have yet to find the truth to this famous rule of thumb.

It is generally recommended that a person's fluid intake should equal one milliliter of water per calorie. Based on a standard 2000 calorie diet, water needs would therefore equal 2 liters, or approximately eight glasses per day. The problem with this rule is that very few of us actually need exactly 2000 calories per day. Those with a sedentary lifestyle and the elderly need less calories, while teenagers or the very active need more.

Even if this formula was accurate, our fluid intake does not need to be composed of water alone. Aside from other liquids such as milk, juice and sodas, solid food also contains water. Vegetables and fruit such as lettuce or watermelon are made up of over 80 percent water. The water content of other fruits and vegetables varies from around 70-80 percent.

Another belief is that caffeine -- contained in beverages such as coffee, tea, and sodas, dehydrates the body. Health professionals claim that since caffeine is a diuretic, people need to drink extra fluids to compensate for the loss due to caffeine.

However, recent research published in the Journal of the American College of Nutrition indicates that people who regularly drink coffee or tea may become accustomed to caffeine and lose little fluid when consuming caffeine in normal amounts.

That said, being properly hydrated is very important -- in hot, tropical climates or during strenuous exercise, water needs increase considerably. Also, as we age, our thirst sensation -- or the awareness of our own thirst -- significantly diminishes.

Dehydration is a common problem for the elderly and often the cause of constipation or fatigue. A simple way for the elderly to fix the problem is to schedule drink breaks so that they do not have to rely on intrinsic feelings of thirst.

In fact, we need to be aware of our fluid intake at all ages. There are some lesser-known benefits to keeping up fluid intake. Many people, particularly women, suffer from fluid retention and as a result complain of a bloated stomach. It is commonly thought that drinking more water only makes the problem worse. However, drinking water is the best treatment. When you consume less water your body perceives it as a threat and retains water, leading to swollen hands, feet, and abdomen.

Diuretic teas and remedies are only temporary solutions, since the body naturally replaces the fluid once the diuretic is no longer used. Water retention -- not related to a serious medical condition -- can be overcome by the regular consumption of fluids to flush out excess water.

Another function of water is related to burning fat in the body. Our kidneys need plenty of water to function efficiently. When the kidneys don't get enough water, they pass on part of their workload to the liver.

One of the principal functions of the liver is to metabolize the body's stored fat into usable energy. It is less efficient at this when the kidneys are not functioning healthily and the result is that fat may not be burned as efficiently.

Water also helps to maintain muscle tone and keeps the skin firm and supple. One of the simplest ways to reduce the appearance of cellulite is to be properly hydrated.

So what should we conclude? Fluids in general are extremely important for the functioning of the body and being properly hydrated can lead to many benefits for your body and appearance.

However, there is no magic number when it comes to how much water we need to drink and the fluid from solid foods and other drinks also keeps us hydrated. Drink plenty of water but don't feel that you have to follow a formula just to be healthy!