Hydration Dos & Don’ts
Hydration talk.
When I am sick, I always seek out a bowl of “chicken noodle soup.” In every culture, there’s always something soothing, whether it is a stew, soup, or something more substantial when you are feeling down. It works because these types of food can give you the essential nutrition you need when you are fighting an illness.
Why is hydration important?
“Up to 60% of the human adult body is water,” according to a Usgs.gov website.
Each day, we need to replenish water, about 3L (3.2 quarts) per day for an adult male. While the adult female needs about 2.2L (2.3 quarts) per day.
Water serves essential functions for us, involved in all cellular functions. Water allows bodily temperature regulation via sweating and respiration. Our blood is 90% water and allows us to transport essential nutrients throughout the body. The body flushes out waste with urine (95% water). Water provides the cushion for vital organs like the brain, spinal cord, and internal organs. Do you know our muscle tissue is composed of 75% water?
Oftentimes, we forget about drinking enough water and became dehydrated.
There are a few signs that you might be dehydrated. These include:
feeling thirsty
experiencing dry mouth, lips, gums, and nostrils
increased headaches
dizziness
confusion
sleepiness
decreased energy
darker urine color and decreased urination
decreased skin elasticity
low blood pressure
increased body temperature
The following five tips can help you keep your body's fluid balance in check and avoid dehydration:
Tip #1: Drink lots of fluids. Drinking at least eight cups of water each day is a good rule of thumb. Each cup is 8oz or about 240ml. However, if you have any risk factors for dehydration, you should drink more. If you dislike plain water, try drinking a flavored water or adding a slice of lemon. Other fluids such as juice and tea can contribute to your fluid count as well.
Number #2: Eat foods with high water content. While drinking water is the best source of hydration, many foods contain water and can help replenish lost fluids. Choose foods like lettuce, watermelon, and broccoli. Soups, popsicles, and yogurt also have high water content.
Number #3: Get help managing side effects. If you are undergoing cancer treatment that is causing side effects such as nausea, vomiting, or diarrhea, then talk with your doctor about ways to prevent or reduce these side effects, including medication. Some medications for diarrhea are Loperamide (Imodium®), Kaopectate II®caplets, Maalox Anti-Diarrheal Caplets®, Pepto Diarrhea Control® (follow instructions on container as these are over the counter medication). If these over the counter anti-diarrhea medications do not help, there are stronger prescription medications you can request. Some doctors can also prescribe these medications for nausea/vomiting: Dolasetron (Anzemet®), Granisetron (Kytril®), Ondansetron (Zofran®), Proclorperazine (Compazine®), Promethazine (Anergan®, Phenergan®), Lorazepam (Ativan®), Metoclopramide (Reglan®), Dexamethasone (Decadron®), Famotidine (Pepcid®), Ranitidine (Zantac®).
Avoid: herbal supplements (milk thistle, cayenne, ginseng, saw palmetto, and others).
Number #4: Don't wait to drink. Make a conscious effort to drink enough on a regular basis. And drink more often if you begin feeling ill, before you exercise, and before you go out into hot weather.
Number #5: Avoid foods and drinks that may contribute to dehydration. Beverages with sugar or caffeine may help to hydrate some, but are not as effective as low-sugar or non-caffeine beverages.
However, there is a condition where people drink too much water; it is called water intoxication. By drinking too much water, the electrolytes are diluted, making it dangerous. It is especially critical for sodium to fall below a certain level. You may experience headaches, nausea, or vomiting. Some serious symptoms are drowsiness, muscle weakness, increased blood pressure, or confusion.
Similar symptoms are seen in both dehydration and low electrolytes, so it makes the diagnosis of this situation particularly confusing.
It is hard to drink too much water accidentally, however it can happen. You have to make sure you are not drinking water in a short period of time, allowing your kidneys time to eliminate the appropriate amount of liquid from you. Kidneys can only remove a maximum of 20-28L of water per day and cannot excrete more than 1.0L per hour.
What about liquid in the form of alcohol? There are benefit such as anxiety relief and some phytonutrients or vitamin B found in beer. However, some risks in the form of sleep disturbance, depression, and liver affects should be taken into consideration. Everyone is unique and please consult your doctor who knows you and ask what their opinion may be.
Make sure you are well hydrated but not too hydrated~
https://www.usgs.gov/special-topic/water-science-school/science/water-you-water-and-human-body
https://www.cancer.net/blog/podcasts/importance-hydration
https://health.clevelandclinic.org/4-things-you-should-know-about-cancer-and-dehydration/
https://www.mdanderson.org/cancerwise/cancer-treatment-side-effect--dehydration.h00-159305412.html
http://chemocare.com/chemotherapy/side-effects/dehydration.aspx
https://www.medicalnewstoday.com/articles/318619#water-intoxication
https://www.verywellhealth.com/is-it-safe-to-drink-alcohol-during-chemotherapy-513859
*Most of the recommendations are for chemotherapy patients.
Author: Alice Chou