Are You Drinking Enough Water?

Did you know that every system of the body depends on water? In fact, water makes up approximately 60% of body weight. An important component of adequate nutritional status is ensuring that the body has enough water to carry out normal functions. With summer approaching and the weather warming, the risk for dehydration is even greater. If you’ve ever experienced dizziness, dry mouth, fatigue, excessive thirst, headache, or dark-colored urine you may have been deficient in your body’s fluid needs, a term referred to as dehydration.  Interestingly, most healthy adults on average produce 1.5 liters/day of urine output. An additional 1 liter of water/day is lost through breathing, sweating, and bowel movements. Therefore, a general recommendation of consuming approximately 2 liters of water/day, or a little over 8 cups, along with a healthy diet (i.e., fresh fruits and vegetables are higher in water) is sufficient to replace lost fluids.

So how can I check my hydration status?

To gauge your fluid needs you can examine your urine output. If it is clear and there is a normal amount of urine present this is usually a good indication that your body is sufficiently hydrated. You can always examine your thirst level. While some medications/ other factors may play a role, a persistent thirst may indicate dehydration. Nonetheless, fluid needs are individualistic and can vary widely.

When should I be drinking more water?

It is recommended to adjust fluid intake depending on your activity level, climate, health status, and even during pregnancy and lactation. Anytime you engage in physical activity it is important to remember to regularly replenish your body with fluids that were lost through sweat/ heat generated during activity. During bouts of illness it is extremely important to stay hydrated with water, Pedialyte, Powerade, or Gatorade (any beverage containing electrolytes) to promote recovery and replace any lost fluids.

Tips!

Make a conscious effort to stay hydrated! Try drinking 1 glass (8 oz) of water at each meal and between meals. This will not only improve hydration but keep you feeling full longer. If you are someone who enjoys coffee, instead of bringing your thermos full of coffee for an afternoon beverage, bring a water bottle and sip on it throughout the day.   

References:

www.rd411.com

Submitted by:

Kylie Weldon, UT Dietetic Intern

"What Does the Dietitian Order?" @ La Costa

Reviewed March 24, 2011

Received 4 out of 5 Forks

La Costa on Market Square is a local restaurant with a diverse menu.  It is self-described as the place “where Latin traditions and fresh flavors converge”.  This was my first time dining at La Costa and it will not be the last!  La Costa offers a seasonal menu utilizing as many local ingredients as possible. 

I met some friends at La Costa for an early dinner.  Earlier in the day I forgot about my evening plans and ate a late lunch at work.  Since I wasn’t very hungry the Baby Spinach Salad looked like a good menu selection.  This salad has dried fig, red onion, shaved fennel, goat cheese, spiced pepitas, and warm maple vinaigrette for a price of $7.  The salads have an option of ordering a small version for a reduced price or adding a protein such as blackened tofu, grilled chicken, flat iron steak or shrimp.  Is anyone wondering, what are pepitas? I had to ask the server to find out.  Wikipedia defines them as “a Spanish culinary term for pumpkin seed”.  I thought the dried figs and pepitas were unique items to add healthy flavor and crunch to salads.  We also shared an order of Baja Fish Tacos from the appetizer menu.  The fish was fried and served in warm tortillas with cilantro-lime cabbage slaw, pico de gallo and spicy crema.  It was a delicious appetizer to share sold at half price as a happy hour special.   

Along with the warm maple vinaigrette, the winter menu offered pumpkin and maple preparations for fresh fish and shellfish.  We were advised if we really enjoyed these seasonal items we must come back soon before the menu changed.  I can’t wait to see what spring and summer has to offer from La Costa.  I will be ready to have another culinary adventure with fresh, local ingredients and great taste!

La Costa receives a 4 out of 5 Fork Rating.  It has plenty of non-fried appetizers.  There is no charge for special requests or modifications and the website states they cater to special dietary needs.  There are more than 3 non-salad healthy options.  Nutrition information is not available for menu items.

References:  

www.lacostaonmarketsquare.com 

www.en.wikipedia.org/wiki/Pepita 

Reviewed by:

Janet Seiber, RD, LDN, CDE

Healthy Living Kitchen

www.utmedicalcenter.org/healthylivingkitchen

865-305-8682