Hydration key to healthy living Published July 30, 2008 By Stephanie Wheeler Health education program manager, Health and Wellness Center MINOT AIR FORCE BASE, N.D. -- With temperatures expected to stay in the 80's or above for weeks to come, people need to continue drinking the recommended 10 to 12 glasses of water each day. They must also stay on the look-out for the signs and symptoms of dehydration. Early symptoms of dehydration include dry mouth, sticky saliva, urinating smaller amounts than usual and dark yellow urine. Here are some tips and facts to help you stay hydrated: · Drink a glass of water first thing every morning. Keep a cup for water in the bathroom. · Reach for a glass of water before snacking. · Keep a water bottle handy so you can sip throughout the day. · Drink extra water before, during and after exercising. Drink one to two cups before exercising for 30 to 60 minutes. · Drink 16 ounces of water for every pound lost following exercise. The body's primary "thirst center" in the brain is called the hypothalamus. It's a deep structure that also regulates body temperature, sleep and appetite. While lack of sleep might trigger a hunger response, a thirst response might trigger the appetite. By drinking a glass of water first, it may give the body time to do a "self-check" and see what it really needs. Remember fatigue is often a sign of dehydration. Since at least 70 percent of body weight is water, a glass of water is always appreciated by the body's cells, and may give it a much-needed boost. These tips and facts can help maintain a happy, healthy and hydrated life for years to come. For more information, contact the HAWC at 723-2991.