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ADA Warns Risk of Dehydration Increases with Heat

Tips for Staying Healthy and Hydrated Offered

CHICAGO, June 27, 1997

Whether lounging poolside, playing tennis, or simply watching T.V. at home, it is essential to consume plenty of fluids during summer heat waves.

On average, an adult's body weight is made up of about 10 to 12 gallons of water (about 55 to 75 percent of body weight), according to The American Dietetic Association (ADA). An elderly person's body weight is only about half water. But, when exposed to extremely high temperatures, the human body requires even more water to maintain its normal temperature.

Extreme weakness and potential heatstroke may result if more than 10 percent of body weight is lost from dehydration or water loss. What are the signs of dehydration? The effects of the body's loss of water are progressive: thirst, then fatigue, next weakness, followed by delirium and, finally, death. Though dehydration typically won't happen over the course of a single day, ADA says it's important to pay attention to signals of water loss and minimize risk of dehydration by drinking plenty of fluids throughout the day--before thirst sets in.

Of course, the most important fluid to consume is water--at least eight to 12 cups per day. People who are physically active should add one to three cups for each hour of activity. If a flavored beverage is preferred, try these options:

• decaffeinated beverages (caffeine acts as a diuretic, causing water loss);
• unsweetened flavored waters;
• fruit juices (if concerned about calories, dilute fruit juices with water);
• sports drinks.

If drinking alcohol beverages, which have a diuretic effect and promote water loss, try alternating them with water or sparkling water at parties and social gatherings.

While water and other beverages supply the body with a good portion of its fluid needs, solid food also provides a surprising amount. Consider these foods during the summer heat:

Overall, ADA says cool refreshing drinks can help lower the body's temperature. But remember, it's harder to cool down in hot, humid weather because perspiration doesn't evaporate as quickly as it does in hot, dry weather.

The nearly 70,000-member American Dietetic Association is the nation's largest organization of food and nutrition professionals. Founded in 1917, the Chicago-based ADA serves the public by promoting optimal nutrition, health and well-being.

ADA's Consumer Nutrition Information Line (800/366-1655) provides recorded messages with timely, practical nutrition information as well as referrals to registered dietitians. Messages are available 24 hours daily with new topics each month.

Media Contact:
M. Johnna Thomas or Wen Huang
E-mail: media@eatright.org
(Please do not publish this e-mail address.