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Tips for Young Lawyers

Hydration Information
By:  Emmy Lu Trammell, MS, RDN, LD

Maintaining good hydration is essential to maintaining overall health. With many hot summer days ahead, staying properly hydrated can be increasingly difficult but also increasingly important.

What are some signs of dehydration?

The most common indicator of dehydration is thirst. Unfortunately, this reveals that you are already dehydrated, not just approaching dehydration. Some other signs of dehydration that many do not recognize are premature fatigue, increased body temperature, flushed skin, and decreased exercise ability. More severe signs of dehydration include dizziness, increased weakness, confusion, and cessation of sweating.

What can add to dehydration?

Several things can increase dehydration. Caffeine-packed beverages like coffee or energy drinks can have a diuretic effect and increase the excretion of fluid. Alcohol also has a significant diuretic effect and should be alternated with water when possible. Some medications may also increase fluid excretion. It is important to read all warnings and side effects to monitor any increased risk for dehydration you may have due to medications that are necessary for your overall health. If you begin noticing frequent signs of dehydration, you should discuss it with your physician. Do not stop taking any medications without first consulting your physician. Additionally, exercise during the summer months increases sweat production and increases fluid loss. Even simple tasks such as walking to and from your car may increase sweat production during hot summer days and should be accounted for in your fluid intake.

How much fluid do I need to stay hydrated?

There are many different methods for calculating daily fluid requirements. (Lawyers may not prefer complicated math equations, but this is easy!) You need about half an ounce of fluid intake per day for every pound you weigh, so divide your body weight in half to get your daily fluid intake in ounces. Because every glass is approximately eight ounces, divide your fluid intake by eight to estimate how many glasses of water you should have each day. However, keep in mind that your specific health conditions or activity levels can increase or decrease your hydration needs. If your physician has recommended specific fluid limitations, those specifications should serve as your primary guideline.

What are the best beverages to drink to stay hydrated?

Water is the optimal beverage for hydration. However, you can always consume flavored drinks, milk, or sodas to meet your fluid requirements. Use caution when using caloric beverages to hydrate; drinking your calories may lead to weight gain. Simple refreshers that are low in calories include water with lemon, flavored water enhancers, and iced tea. Sports drinks are not necessary unless you are exercising for more than two hours in hot and humid conditions.

Do any foods help me stay hydrated?

Yes. Here are just a few examples of foods with a high water content that aid in hydration:

• Melons,

• Lettuce,

• Grapefruit,

• Oranges,

• Broccoli,

• Yogurt, and

• Ice cream, sherbet, popsicles, and frozen yogurt (but don’t tell your kids).

Emmy Lu Trammell, MS, RDN, LD, is Registered Dietitian Nutritionist in Lubbock who provides nutrition counseling to those who struggle with eating-disordered behaviors. She frequently engages in community outreach to educate others on healthy nutrition practices. She is pursuing her PhD in Nutritional Sciences from Texas Tech University.