Hydration is Key

Are you meeting the daily recommendations for water intake? According to The U.S. National Academies of Sciences, Engineering and Medicine determined that an adequate amount of 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.

Many individuals may not understand the importance of meeting the daily fluid recommendations and the benefits involved when consuming water.

Water consumption plays a huge role in our body especially since it makes up 50-70% of our body. Our everyday survival is dependent on water in order to get rid of our body's waste through urination, perspiration and bowel movements; regulating our body temperature; protecting our tissues and lubricating as well as cushioning our joints (Mayo Clinic, 2021). 

What factors affect the amount of daily fluid intake needed?

• Exercise — sweating

• Environment — hot temperatures

• Health — ex: fever, vomiting, diarrhea, etc.

• Pregnancy/Breast feeding

In all of the above factors there is a loss of fluids in the body causing dehydration, in which hydration and fluid intake should take place.

Do I have to only drink water to stay hydrated?

The simple answer is not necessarily since there are fruits and veggies (ex: watermelon and spinach) that contain almost 100% water weight as well as other beverages (ex: milk, juice, tea) containing water.

You may be wondering how to determine how much water you drank and if it was enough. When you have consumed an adequate amount of fluids you will rarely feel thirsty, and your urine will be colorless or light yellow.

Is there such a thing as too much water?

Yes, but rarely. When an individual has drank too much water their kidneys won't be able to get rid of the excess fluid, therefore causing the sodium content of your blood to dilute resulting in a term called hyponatremia... which can be life threatening.

BUT before we get carried away thinking water is dangerous just stick to the daily fluid recommendations we first talked about and you have nothing to worry about!

Now that you know the importance of water and the recommended guidelines to follow, you will be able to stay hydrated, full of energy and ready to take on life’s adventures!

Resources:

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256

Auerbach PS, et al., eds. Dehydration and rehydration. In: Auerbach's Wilderness Medicine. 7th ed. Elsevier; 2017. https://www.clinicalkey.com. Accessed Oct. 9, 2020.

Dietary reference intakes for electrolytes and water. U.S. National Academies of Science, Engineering, and Medicine. https://www.nationalacademies.org/our-work/dietary-reference-intakes-for-electrolytes-and-water. Accessed Oct. 2, 2020.

Gordon B. How much water do you need. Academy of Nutrition and Dietetics. https://www.eatright.org/food/nutrition/healthy-eating/how-much-water-do-you-need. Accessed Oct. 2, 2020.

Armstrong LE, et al. Water intake, water balance, and the elusive daily water requirement. Nutrients. 2018; doi:10.3390/nu10121928.