How Do You Know Dehydration can occur even if only 5 to 10 percent of the body's water is lost. Part 3:

When you sweat and urinate during the day, you lose water, and when you breathe, water even leaves your lungs. The body cannot cool itself when dehydrated. The risk of blood clots being formed is also heightened by dehydration. Men should drink 3.0 liters (or 13 cups) of water per day, while women should drink 2.2 liters (or 9 cups) according to the Institute of Medicine (IOM). Water and other beverages should account for eighty percent of this (but not soda, coffee, or alcohol). The remaining 20% ought to come from food, particularly fruits and vegetables, which contain between 70% and 95% water. Your health, how active you are, and where you live all affect how much water you need. When deciding when to drink, it is generally not a good idea to rely solely on thirst. You may already be slightly dehydrated by the time you feel thirsty. Keep in mind that your sense of thirst deteriorates with age. Drinking water before becoming thirsty is especially important for older people. 6.  Green tea is an option. Polyphenols (phytonutrients) known as catechins and green tea's potent antioxidant activity are primarily responsible for its health benefits. Epigallocatechin, or EGCG, is the most potent of these polyphenols in green tea. Green tea consumption has been linked to decreased risk of breast, colon, and esophageal cancer, according to a number of studies. Green tea and its extracts have also been used to lower cholesterol, protect skin from sun damage, increase mental alertness, and assist in weight loss. According to a 2007 International Heart Journal study, green tea catechins reduced LDL cholesterol in the bloodstream. During moderate exercise, a 2008 study that was published in the American Journal of Clinical Nutrition found that green tea increased fat burning and improved insulin sensitivity and glucose control. For optimal health, two to three cups of green tea per day are typically recommended. When steeping green tea, hot water (185 degrees Fahrenheit) is preferred to boiling water (212 degrees Fahrenheit). The tea leaves will "cook" in the boiling water, resulting in a bitter beverage. Green tea can be used in place of some of the recommended daily glasses of water. 7.  Limit portions. Although calories are only part of the picture, it has long been demonstrated that moderate calorie restriction can slow aging. Based on current research, a diet high in whole grains, legumes, fruits and vegetables, and low in calories and saturated fats was recommended in a 2006 Clinical Interventions in Aging article on preventing age-related disease. Some ways to avoid overeating are as follows: • Pay attention to the foods, times, and reasons you eat. People can lose weight by keeping a food diary. • Be aware of the difference between hunger and thirst; you might think you're hungry when in fact you're thirsty. • Try not to eat standing up, watch television, or drive. • Take your time and chew. With fewer calories, you'll get more "food experience." • Consume fewer larger meals more frequently (every three to four hours). Excessive hunger can result from missing meals or waiting too long before eating, which can cause you to eat more at the next meal. • Americans typically use visual cues, such as the empty plate or bowl, to indicate when they are full. Therefore, use smaller plates. • Know what a serving is: three ounces (about the size of a deck of playing cards) of meat, poultry, or fish. A tennis ball-shaped portion of potatoes, rice, or pasta takes up one cup. About the size of a small fist, a serving of fruits or vegetables is a serving. A serving of cheese about the size of your thumb contains one ounce. 8.  Trans fats should be avoided. By adding hydrogen to vegetable oil through a process known as hydrogenation, trans-fatty acids are man-made fats. Manufacturers favor hydrogenation because it extends food shelf life and improves food stability. The body recognizes a trans-fat as a fat when it consumes it and uses it for function just like any other fatty acid. Although hydrogenation alters the chemistry of vegetable oil, it reduces the effectiveness of fats as modulators of cell function. When trans-fats are used to make cell membranes, for instance, the membrane may become overly permeable. Trans-fatty acids can alter the responses and functions of numerous cell types. They have been shown to promote inflammation, endothelial dysfunction, higher LDL, lower HDL, and triglycerides (New England Journal of Medicine, 2006). The food industry has made progress in reducing the amount of trans-fatty acids in a variety of products, according to a market survey that was published in the Journal of the American Dietetic Association (2008). However, due to the wide range of trans-fat content among products, researchers advised consumers to carefully read product labels. Products that are lower in trans fats typically have higher prices, which may prevent consumers who are concerned about cost from purchasing them.