That may seem like a simple question, but the answer depends on many factors. These factors include:
- Height
- Weight
- Activity level
- Gender
- Climate
- Health status
- Much more!
Let’s take a deeper look at the question at hand.
A minimum of 64 oz (8 cups) of water should be the goal. This is a minimum, everything you do throughout the day will add to that number even if you aren’t sweating. On average, women need 12 cups of water per day while men need 15 cups per day. However, this still varies greatly from person to person. We will look at multiple factors in today’s blog post, but feel free to reach out to one of our dietitians to get a personalized goal!
!!! Did You Know? !!!
Our bodies are 50-70% water! That is why it is so important to have proper hydration.
Factors
Exercise: The more you lose through sweat, the more you need to replace! Be sure to hydrate before, during, and after exercise. If you are doing an extensive exercise for a longer period of time (over 1-2 hours) you may need an oral rehydration drink such as Gatorade or Powerade. To find the right post-workout routine, talk with one of our dietitians!
Health: We also lose body water through fevers, vomiting, and diarrhea. Has your doctor ever told you to “push fluids” when sick? That’s because you lose more fluids when sick AND we tend to not drink as much when sick. These together can quickly lead to dehydration. Certain health conditions may require more or less fluid intake. It’s important to talk with your doctor and a dietitian to understand your fluid needs based on your exact situation. If you are pregnant and/or breast-feeding, you will need additional fluids.
Climate: When it gets hot outside we will usually sweat more, leading to increased needs. If you know you will be outside for a prolonged period of time, be sure to take some water with you. If you live at higher altitudes, you will also need more water.
What Counts?
Does only plain water count? Short answer…. NO!
We get water from many sources: water, fruits, vegetables, soups, and “fun” drinks. It is not necessary to only drink plain water, especially if that thought is what is holding you back from proper hydration.
Some Non-Water Ways to Increase Fluid Intake
- Fruits and vegetables contain a high water content. Aim for 2 cups of each of these food groups to get in some more water!
- Soups
- Popsicles or fruit pops
Make Water Interesting
Water doesn’t have to be boring! Try adding fruit or sugar-free water additives to make it more fun. Here are some combinations to try!
- Strawberry and basil
- Cucumber and mint
- Blueberry and lemon
- Strawberry and lemon
- Orange, blackberry, and ginger
- Strawberry and lavender
- Peach, orange, and lime
- Apple and cinnamon
- Blackberry and sage
- Pineapple and mint
- Orange, cloves, and anise
- Cranberry and orange
- Strawberry and kiwi
- Watermelon and mint
Add to a pitcher of water and let sit overnight. Some of these combinations would be good heated up as well, link an infused tea. There are endless combinations you can make, mix and match to see what you like best. Let us know what you think and what other combinations you enjoy!
Things to Watch out for
- Drinks with added sugar such as soda, energy drink, juice, and oral rehydration drinks (Gatorade, Powerade, etc). Too much added sugar can lead to adverse health effects. Go for sugar free or “zero” options.
- Caffeine can cause you to lose more water so you should pay attention to your caffeine intake. This is because it acts as a diuretic. In general, you can count half of your caffeine-containing drink towards your water goals. For example, if you have a 16 oz coffee then you can count 8 of it towards your daily fluid needs.
Signs of Dehydration
- Weakness
- Dizziness
- Confusion
- Headaches
- Dark urine (proper hydration can be shown by urine the color of a pale yellow sticky note!)
- Dry skin
Who is at Risk of Dehydration?
- The elderly! As we get older we tend to forget more and oftentimes that comes with forgetting to eat or drink adequately.
- Those living at high altitudes, especially if you’ve recently moved to a high altitude area. If you have always lived there, then you are likely used to the effects.
Ways to Stay Hydrated in the Hot Weather
- Be prepared! If you know you will be outside for long, take a cooler with drinks and snacks that promote hydration such as fruit and popsicles.
- Take a refillable bottle with you and refill any chance you get!
- Take steps to sweat less. Wear cool clothes and try to stay in the shade.
Overhydration
It is very rare to be overhydrated. This usually only occurs in athletes. Watching your urine color and paying attention to thirst levels can help avoid this.
Symptoms of Overhydration can be Similar to Dehydration
- Weakness
- Headaches
- Cloudy thoughts
Benefits of Staying Hydrated
- Healthy bladder and kidney functions
- Improved digestion
- Removes waste
- Body temperature balance
- Cushions joints and promotes mobility
- Protects tissues
Impact on Exercise Performance
Carbohydrates, sodium, and water are the three key nutrients that have an impact on exercise performance. At minimum, hydrating before working out and replacing fluid losses afterwards are needed. Inadequate fluid can lead to decreased performance (in power, speed, endurance, and reaction time), muscle cramps, and dizziness. If you want to perform at your best in your sport, proper hydration is important! Contact one of our dietitians to learn about proper nutrition as well!
Hydration and Weight Loss
Drinking more water could help with weight loss in a few different ways. First, if you are low in water your body might perceive this as hunger. Please note, fluids are NOT a replacement for real food. However, proper hydration can cause you to eat less due to this perceived hunger.
Drinking water or zero calorie drinks over calorie filled drinks can drastically reduce your caloric intake for the day.
As said above, water helps your body function better during exercise. This can make exercise more enjoyable which in turn leads to you not dreading it!
Tracking Hydration
If you have a smart watch such as a FitBit, Samsung, or Apple watch then you likely have access to track your water already. In most apps you can adjust your water goal to reflect your needs. Tracking can be an easy way to ensure your water needs are being met. Your phone’s health app is another way to track your water if you do not have a smart watch. There are also stand-along water tracking apps that you can download for free. Some even have reminders to alert you to drink!
I also feel that it is important to have a bottle or cup that you enjoy. Some people like to drink their water warm, some ice cold. Some like a straw, others like a spout. Finding a cup or bottle that fits what you like is a good way to motivate water intake!
The Bottom Line
Hydration plays a huge role in our daily lives; you may have signs and symptoms of dehydration that you attribute to something else. To find out just how much water and fluids you need each day, get in touch with one of our dietitians!
Resources
https://www.uhhospitals.org/blog/articles/2022/03/how-much-water-should-you-drink-a-day
https://hub.jhu.edu/at-work/2020/01/15/focus-on-wellness-drinking-more-water/
