A great deal of attention is often given to the question of how much water you should drink, and answers can be confusingly different. Many sources cite the well-known “8-10 glasses a day” rule, but others may encourage you to drink 12 or more glasses, or only to drink when you are thirsty. So who do you believe? What, you may ask, is the deal with all these glasses of water? How, exactly, can you be expected to drink twelve glasses of water and not spend all your free time in the bathroom?
Most of us know how important water is for life. In fact, water makes up approximately 60% of your total body weight. Not only does it hydrate your body’s tissues, but your body uses water to help it get rid of waste and toxins. Water also helps the body to break down minerals and regulate body temperature. Without the proper amount of water, the body is less able to perform these functions adequately, and begins to show symptoms of dehydration, including headaches, muscle weakness, and dizziness. Mild dehydration is usually easily cured by drinking more fluids, but can be life threatening if not treated.
Okay, so water is important. But how much should you drink? The answer depends on a number of factors. Ideally, you are trying to replace all the fluids you have lost, whether you are exercising, standing in a desert, or just sitting on the couch letting your kidneys do their job. On average, a healthy adult needs to replace about 2.5 liters a day of lost fluids. Naturally, if you live in a hot climate, exercise a lot, are ill, or are pregnant or nursing, your fluid intake should be higher. According to the Mayo Clinic, the average person should consume about 2 liters (a little over 8 cups) of liquids a day. The remaining 20% of required fluids are generally taken in through food.
Some sources will tell you that if water is not taken in ONLY in the form of pure water, it doesn’t count towards your water requirement. Nothing can be added to the water, not even a teaspoon of lemon juice. This is just silliness. If that were true, then water you drank right before or after a glass of juice would be mixed with juice in your stomach, and then wouldn’t count. While it is always a good idea to have a least a couple of glasses of water a day, since water is inexpensive and free of preservatives, artificial sweeteners, and calories, your water intake can include sources like juice, milk, or even watermelon.
Tips for Staying Hydrated:
1. Don’t drink only when thirsty. By the time you feel thirsty, you are often slightly dehydrated. Get in the habit of carrying a water bottle around with you (only refill water bottles that are designed for refilling) and sip from it often.
2. Keep coffee and soda consumption to a minimum. While these drinks do count somewhat towards your daily fluid intake, they are nowhere near as beneficial as water.
3. Try flavored water, seltzer with a dash of lemon or fruit juice, or sugar-free drink mixes. Switching from soda to flavored seltzer takes some adjustment, but after a while you may find that you prefer seltzer to the syrupy sodas.
4. Snack on fruits and vegetables with a high water content, like watermelon, grapes, lettuce, and cucumber. Not only will this help your water intake, but you will also be consuming more vegetables, which is always a good thing.
5. If you exercise, make sure to drink an extra 1-2 cups of water for shorter exercise sessions. For longer, more intense exercise, you should drink a sports drink with electrolytes to keep your sodium levels at safe levels. Room temperature water is better absorbed than ice-cold water; carry around a water bottle to drink from rather than buying an ice cold bottle from the vending machine.
6. Drink more water if you are in a hot or humid environment, or if you are at a higher altitude. Dry environments can also sap your fluids, so be sure to also drink a little extra water during the winter heating season.
7. Try to drink a glass of water with each meal, especially if you are also having wine with the meal. This can also help you consume less alcohol while you stay hydrated.
8. If you feel like you are drinking too much water and spending excessive time in the bathroom, check and see if your glasses are 8 ounce glasses. If you are drinking from 16 ounce glasses and trying to consume 10 glasses of pure water a day, you may be drinking much more water than you need. While it is rare to for the average person to cause themselves harm from drinking too much water, it is possible to cause an imbalance in electrolytes. (This is most common in situations like marathon runners who consume water and not sports drinks.)
9. Stay hydrated if you are sick, particularly if you are losing fluids. If you experience excessive thirst or increased urination, check with your doctor. Also check with your doctor or a registered dietitian if you are concerned about your fluid intake. (If you are experiencing excessive urination because you have recently consumed ten 16 ounce glasses of water, this will likely resolve on its own once you start drinking a little less.)
10. One of the easiest ways to see if you are getting enough water is to look at your urine. If it is pale yellow or clear, you are drinking plenty of fluids. If it is dark, you may need to drink more water. If you feel that you are drinking plenty of water and your urine is still dark, you may wish to check with your doctor.
Staying hydrated can help you avoid symptoms of slight dehydration, such as headaches or tiredness, and can help to give you clear, more moisture-rich skin. Your body works more efficiently when you are properly hydrated, and you will feel better. Add a few glasses of water to each day and see how much better you feel!
