Physician Insight for Hydration Awareness Month

July is National Hydration Awareness Month: A time to make sure you and your loved ones are staying hydrated in the summer heat. Our bodies are approximately 60 percent water, which keeps muscles working effectively. However, it’s incredibly easy to lose large amounts of water daily from walking and other sweat-producing activities. We even lose water through skin evaporation and breathing. Our bodies do a lot of work, and we must care for ourselves properly to prevent dehydration.

Dehydration puts stress on one’s cognitive functioning, causing foggy memory and irritability. It can also lead to complications such as kidney stones, ulcers and high blood pressure. Internal medicine physician Chris Tara Delos Reyes, who serves on staff at Presence Saint Joseph Hospital - Chicago, says, “Common signs of dehydration include: headaches, change in mood, fatigue, dry lips and skin, and constipation.” Adding, “Feeling thirsty is a sign that you are already dehydrated.”

“Adults need about two to three liters of water a day,” says Dr. Delos Reyes. She advises, “While drinking water is the best way to stay hydrated, you can also boost your intake with hydrating foods.” Fruits and vegetables with high water content include: watermelon, cantaloupe, cucumber, and iceberg lettuce, to name a few.

When you stay hydrated, good things happen. “Water makes our skin more elastic, clear and glowing. It also regulates body temperature and lubricates our joints,” says Dr. Delos Reyes. Water also helps cleanse our body by flushing out toxins and preventing kidney stones.

Dr. Delos Reyes provides the following tips for staying well hydrated and preventing dehydration:

• Not all bottled water is the same; reach for the ones with minerals. If you are looking to switch things up, try sparkling mineral water for a different taste.
• Use a water bottle throughout the day to track your intake.
• Eat fruits with high water content.
• Try infusing water with cucumber, lemon, mint or berries for added flavor.
• Avoid too much heat exposure, and remember to replenish with water and electrolytes when you find yourself sweating or breathing heavier in the sun.

To make an appointment with Dr. Delos Reyes at her Chicago office, please call 773.248.6913. To book an appointment online or read more about Presence Health physicians, please visit PresenceHealth.org/findadoc.