by Margaret Brown
There’s a scene in the 1948 “3 Godfathers” movie where a parched John Wayne and his sidekicks save their necks by drinking water from a barrel cactus. The scene sparked a dispute—that continues to this day—whether barrel cacti actually contain water suitable for human consumption. What’s the answer? Stick around and I will get to the bottom of this barrel below.
Speaking of water, I’m new to the Phoenix area and the hot, desert climate has given me a new appreciation for H2O, which scientists tell us is essential for life as we know it.
Liquid life
Water is vital to human existence because our bodies are largely made up of water (60-70 percent) and striking the delicate balance between water and electrolytes in our bodies determines, in large part, how well our systems function.
Water lubricates and buffers our joints; strengthens and protects our brains, spinal cords and other tissues; regulates our body temperature; keeps our immune systems functioning; aids digestion of food and removes waste products and toxins from our bodies. Water also delivers nutrients to cells, and it can help us control our appetite and even manage our weight.
Each day, we lose about 2.5 quarts of water in the form of sweat, urine and to a lesser degree, our feces. These losses must be replenished with liquids (the main source) or food. If we don’t replenish, then dehydration can set in.
Dehydration
Lack of water or dehydration is usually described as a fluid loss greater than one percent of one’s body weight. Dehydration raises the risk of heat illness by hampering the body’s ability to cool itself.
Early symptoms of dehydration include dizziness, irritability and headache. Left untreated, it may progress to clumsiness, exhaustion and vision problems. In the latter stages of dehydration, nausea and vomiting may occur. Without water, the sufferer may overheat and lose consciousness. Dehydration can become fatal when 9 to 12 percent of one’s body weight is lost via water.
Water trumps food in the survival chain. Humans can live without food for a month or more, but if they don’t have water, they will be extremely lucky to last one week.
A body of water
Avoiding dehydration is one of the most important reasons to drink water regularly. At least one milliliter of water is needed for every calorie you burn. For example, an active senior may burn as many as 2,000 to 2,500 calories per day, which should be replenished with about 8 to 11 cups of fluid per day.
Drink more liquids if you are physically active or if the weather is extra hot. Weigh yourself before and after a workout. A good rule of thumb is to drink at least two cups of water or 16 ounces for every pound lost.
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The best way to tell if you are adequately hydrated is to check the color of your urine. A pale straw or clear color indicates proper hydration. If the urine is dark yellow, you should drink more water.
If you have a medical condition that requires limiting your fluids, follow your physician’s guidelines on how much you can drink.
What fluids are best? Water is the best beverage to quench your body’s thirst. Other liquid refreshments such as flavored water, juices, smoothies, milk, vegetable juices, herbal teas and sports drinks are fine as long as the sugar content is not too high.
Citrus, raspberry, watermelon, blackberry, pineapple and cucumber slices can be added to a pitcher of water for a more refreshing taste. Drink caffeine and alcohol in moderation to avoid dehydration. Even food has water in it. On average, food is about 20 percent of our total water intake. Fruits and vegetables are great sources of fluid. For example, spinach, watermelon and oranges are about 90 percent water.
Answer to the barrel cacti question
Although barrel cacti do hold water, odds are that the inside will be tough and fibrous and not contain much water. It’s likely that the water inside will be bitter and acidic. Drinking it could cause vomiting, diarrhea or cramps, symptoms that would actually speed up dehydration.
So unless you are John Wayne, skip the barrel cacti and make sure you have plenty of drinkable water whenever you venture out in Arizona.
About Ask The Experts
Information in this section is provided by health professionals from the Sun Health Center for Health & Wellbeing. However, it should not be substituted for medical advice from your physician. If you have a question you’d like to submit for consideration, please email [email protected].
Margaret Brown is a Registered Dietitian who works at the Sun Health Center for Health & Wellbeing, which provides a wealth of health and wellness programs including nutrition, exercise, diabetes education, memory care, acupuncture and more. For more information call 623-832-WELL (9355) or visit www.SunHealthWellbeing.org.
