Drink Up!

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You’ve probably heard the suggestion, “Drink eight 8-oz glasses of water a day”, which equates to 64 ounces of water per day. But, is this the true recommendation?

After some research, I can say that drinking 64 ounces (or 1.89 L) of water per day is a great goal and an easy number to remember for most individuals. Although this is a good starting point, I think it’s more important to understand the factors that play into our water needs.

white and black cardboard box

Environment- Hot or humid weather can call for extra fluid intake due to sweating. In addition, dehydration is more likely to occur at higher altitudes.

Exercise: Participating in activities that make you sweat require extra water to cover the fluid loss. It's important to drink water before, during, and after a workout. If an individual has an intense and long workout, then an electrolyte beverage may be needed to replace the minerals lost through sweat.

Pregnancy: Women who are pregnant or breastfeeding may need additional fluids to stay hydrated. It is recommended that a pregnant woman drinks at least 10 cups (2.4 L) of fluids each day. Women who are breastfeeding require about 13 cups (3.1 L) of fluids per day.

General heath: If experiencing sickness, your body needs more water. For example, when an individual has a fever or is experiencing vomiting, it is crucial to increase water intake to compensate for fluid losses.





 According to The National Academies of Sciences, Engineering, and Medicine, about 15.5 cups of fluids (3.7 L) is recommended for men, while about 11.5 cups (2.7 L) is recommended for women. This organizations determines that fluids may be categorized as water, other beverages, and food. On average, about 20% of daily fluid intake comes from food, while the rest is from drinks.

The top 5 water-rich foods are:
-       Watermelon (92% water content)
-       Strawberries (91% water content)
-       Cantaloupe (90% water content)
-       Peaches (89% water content)
-       Oranges (88% water content)

If you’re worried about being adequately hydrated, you’re probably fine if you rarely feel thirsty and/or if your urine is light or colorless. Talking to a doctor or a registered dietitian can help you decide on the right water intake for you.

Water: How much should you drink every day? (2017, September 6). Retrieved from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256
-MY



Comments

  1. UnknownFebruary 13, 2020 at 10:00 AM

    Hi M,
    Loved your post on hydration. Personally, I try to drink three of my water bottle. It's what I have figured out makes me feel my best and keeps me energized. I also make sure to eat plenty of fruit throughout the day. During the winter, oranges are really great right now and are extremely hydrating. Super helpful post with those struggling with hypohydration, falling into dehydration.

    - JB

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