How to hydrate healthily

Guzzling water replaces the fluids your body loses through perspiration and respiration, according to “The Ultimate Volumetrics Diet.”

With this summer’s record heat, we asked Barbara Rolls, Ph.D., to explain how we can stay hydrated. Rolls is the Helen A. Guthrie Chair of Nutritional Sciences at Penn State and author six books — including both “Thirst” and her latest, “The Ultimate Volumetrics Diet.”

Do we really need eight cups of water a day?
“Government dietary guidelines no longer give a specific recommendation on how much to drink, since healthy people usually take in plenty of water,” she says. “The Institute of Medicine gives a general guideline of nine cups for women and 13 for men. All the water your take in counts toward these numbers — both that from food and water. Food contributes about 20 percent of the total in most people. … [Your] urine should be pale in color. If it’s darker and concentrated, then you should try drinking more water.”

Does drinking too much cause fluid retention?
“It’s unlikely that anyone gets into trouble by drinking too much, unless there’s an impairment of the kidneys. Medication or stress could cause us to not offload fluids as efficiently — salty foods, too. But we have a very good regulatory system — it’s exquisitely balanced.”

What are symptoms of dehydration?
“The first sign is thirst, which is accompanied by unpleasant taste and which — as fluid deficits increase — has been described by people stranded in deserts as ‘cotton mouth.’ Dehydration also causes a lack of appetite, headache and dizziness. A sense of malaise is also a symptom. … Dehydration in healthy people is rare; thirst happens before there is any serious water loss in the body.”

What should we drink to hydrate healthily?
“Water is best. There are so many choices: You can jazz up your water with all sorts of flavors. Adding calories with sodas isn’t healthy and sugary drinks don’t quench thirst as well as water.” For when water just won’t cut it, Rolls writes in “The Ultimate Volumetrics Diet” that “fat-free milk, 100 percent vegetable juice or a small portion of 100 percent fruit juice” are good options.

Alcohol and caffeine both have diuretic action, causing the body to expel water. Can they cause dehydration?
“Only initially. The body will redress the balance quickly once you drink [water]. If you are trying to hydrate your body only with double lattes, that could be a problem!”



News
Entertainment
Sports
Lifestyle
Local

Astoria minivan crash kills 1, injures 6: NYPD

Anthony Boyd, 45, died soon after what investigators believe was some sort of medical emergency as he drove his family through Astoria on Sunday afternoon.

Local

NYC pension funds valued at $160b: Scott Stringer

The five NYC pension funds that thousands of city employees contribute to saw its fifth year in a row of increased returns, up $23 billion from last year.

International

Sierra Leone Ebola patient, recovered from family, dies…

An Ebola patient whose family sparked a nationwide hunt when they forcefully removed her from a treatment center and took her to a traditional healer has died.

Local

VIDEO: Cop reassigned as NYPD investigates alleged head…

An officer alleged to have stomped on a Brooklyn man's head last week had his gun taken away and placed on modified duty.

Music

Newport Folk Festival: Photo gallery of 35 moments…

As has been the tradition since Bob Dylan plugged in a bajillion years ago, the Newport Folk Festival embraces more musical genres than its name implies.

Music

MKTO: Behind the bromance

MKTO's Malcolm Kelley and Tony Oller talk about the American Dream tour, Demi Lovato and getting turned down by girls.

Arts

James Earl Jones and Rose Byrne head to…

Two-time Tony winner James Earl Jones returns to the New York stage next month as an eccentric grandfather in a revival of the 1930s comedy…

Movies

Box office: Scarlett Johansson wins battle of brains…

Scarlett Johansson's "Lucy" handily dispatched with Dwayne Johnson's "Hercules" over the weekend.

MLB

Yankees looking to trade for Josh Willingham: Report

CBS Sports’ Jon Heyman reported Sunday the Yankees are interested in Twins outfielder Josh Willingham.

MLB

Joe Torre: I'm in Hall of Fame because…

Joe Torre spent 18 years putting together a near Hall of Fame career as a player. But it was the 12 years he spent as…

MLB

Yankees GM Brian Cashman breaks down art of…

The action frequently accelerates as the non-waiver trade deadline approaches, as it will on Thursday.

Auto racing

Jeff Gordon captures fifth title at Brickyard 400

Jeff Gordon captures fifth title at Brickyard 400

Tech

Amazon offers 3D printing to customize earrings, bobble…

By Deepa SeetharamanSAN FRANCISCO (Reuters) - Amazon.com Inc will offer 3D printing services that allow customers to customize and build earrings, bobble head toys and…

Wellbeing

This Week In Health: Friends share similar DNA,…

Friends share similar DNA, study finds Location: U.S. Study subjects: Nearly 2,000 people Results: When it comes to our social networks, it seems that birds of…

Education

Are liberal arts colleges turning away from the…

Bryn Mawr College, a small women's college located just outside of Philadelphia, announced last week that it would be making standardized tests like the SAT…

Education

Recent grads discover school superintendent plagiarized parts of…

  Two recent high school graduates made a surprising discovery about the commencement speech their school superintendent delivered at their graduation: portions of it was copied…