Why Hydration is So Important
We hear about it all the time. Drink 8-10 glasses of water or drink half of your body weight in water… What is the right answer?
Fun Fact: Did you know your body is made up of 50 - 75% water?
The U.S. National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is:
About 15.5 cups (3.7 liters) of fluids a day for men
About 11.5 cups (2.7 liters) of fluids a day for women
Health Benefits of Water:
Flushing out waste products
Keeps your temperature normal
Lubricates and cushions joints
Protects sensitive tissues
You might need to modify your total fluid intake based on several factors:
Exercise. If you do any activity that makes you sweat, you need to drink extra water to cover the fluid loss. It's important to drink water before, during, and after a workout
Environment. Hot or humid weather can make you sweat and require additional fluid. Dehydration also can occur at high altitudes. Adding in those electrolyte drinks can be helpful.
Overall health. Your body loses fluids when you have a fever, vomiting, or diarrhea. Drink more water or follow a doctor's recommendation to drink oral rehydration solutions. Other conditions that might require increased fluid intake include bladder infections and urinary tract stones.
If you are doing any activity outside for a long time, you may want to add an electrolyte drink such as Gatorade, Powerade, or Pedilyte. I know that many of those drinks have a lot of sugar but you can take something like Gatorade Zero and dilute it 1/2 Water & 1/2 Gatorade that is helpful.
Please keep in mind if you have a medical condition you may want to reach out to your healthcare provider before you drink an electrolyte drink
Is water the only option for staying hydrated?
No. You don't need to rely only on water to meet your fluid needs. What you eat also provides a significant portion.
For example, many fruits and vegetables can be very hydrating such as:
watermelon
spinach
cucumbers
lettuce
zucchini
tomatoes
Other Beverages can also contribute to your daily hydration:
Milk
Juice (Be careful with the sugar in juices)
Coffee (This should not be your only source of fluid intake)
Tea
80% Should come from daily fluid intake and 20% from foods.
How do I know if I'm drinking enough?
Your fluid intake is probably adequate if:
You rarely feel thirsty
Your urine is colorless or light yellow
Signs you are not drinking enough:
Extreme Thirst (This usually means you have waited too long)
Less Frequent Urination (I hear you should be using the restroom every 1 hour 1 1/2 hours)
Dark Color Urine
Fatigue
Dizziness
Confusion
Your doctor or dietitian can help you determine the amount of water that's right for you every day.
If dehydration is left untreated it can lead to:
Kidney Stones
Urinary Track Infections and more…
Especially in the aging community as you age you feel less thirsty so you must create a healthy hydration habit.
To prevent dehydration and make sure your body has the fluids it needs, make water your beverage of choice. It's a good idea to drink a glass of water:
With each meal and between meals
Before, during and after exercise
If you feel thirsty
How do you create a healthy habit if you don’t drink enough currently?
Everyone will be very different in how they handle their hydration habit. Below are some of the things that currently work for me.
Example:
When I wake up I have 15oz of water
After my run, I have another 15oz of water
My reward is the coffee that I enjoy so much 12oz
When I travel to another location a few days a week. I keep a 15oz glass of water in my car and I need to drink it before I get to that location.
Another 20oz Water Bottle while I am at work.
8oz Cup of Tea before I go to bed
Remember how you incorporate your daily hydration will be very different but mine. Let me know if I can be of any help. It’s taken me about 4 years to get a solid habit down. We can explore together how you can be a hydration expert just like me!
References Mayo Clinic - Water how much you should drink every day
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