Hydration isn’t a one-size-fits-all need.
You’ve probably heard that people should drink 8 glasses of water each day. But that recommendation doesn’t apply to every person in every situation.
The human body is about 60% water. Water helps our body systems run efficiently, from helping our heart pump our blood, to our kidneys flushing out waste. Water helps us think more clearly, lubricates our joints and helps maintain our body temperature.
Hydration is so essential that dehydration can cause symptoms like headaches, confusion, fainting, dizziness and even heat stroke.
So how much water do you really need to stay adequately hydrated?
“How much fluid a person needs depends on things like body size, overall health, gender, climate, and physical activity-especially while sweating,” said Julie Sanfilippo, RD, registered dietitian with Endeavor Health.
For generally healthy people, the Academy of Nutrition and Dietetics recommends women aim for a total of 11.5 cups of water per day and men consume about 15.5 cups — and that includes liquid we drink and water from food.
If keeping track of your water intake each day is too time consuming, pay attention to your thirst. If you feel thirsty, drink something. Thirst is a sign that your body is already somewhat dehydrated.
One way to gauge your hydration is by checking your urine color. Light colored urine indicates adequate hydration, while darker urine means you aren’t getting enough fluids.
During times of illness involving fever, vomiting or diarrhea, you’ll need to drink more fluids to avoid dehydration. Also, older adults may not get as thirsty so they should make a point to drink enough water each day.
What’s the best thing to drink?
Water is the best option for hydration.
Sport drinks and powders with electrolytes may sound healthy but aren’t necessary unless someone is doing high-intensity exercise in hot weather. In this case, an electrolyte drink can help replace minerals lost through sweat. These drinks often have a lot of added sugar and are high-calorie so look for one that’s sugar-free, such as Pedialyte, or electrolyte-infused water or tablets.
“Although fruit juice and soda contain water, they are less than ideal beverage options. They often have a lot of added sugar, usually in the form of high fructose corn syrup and artificial ingredients,” Sanfilippo said. “Caffeinated beverages can also be counterproductive, as caffeine acts as a diuretic and may lead to fluid loss.”
If plain water is too boring for your taste, try adding flavor with fruits, vegetables or herbs, like cucumber, mint, or lemon.
Don’t we consume water from the food we eat?
There are plenty of foods that are high in water content that can help you meet your hydration needs.
- Cantaloupe, strawberries and watermelon
- Lettuce, celery, spinach, cabbage
- Bananas, grapes, oranges, pears and pineapples
- Dairy products, including yogurt
- Carrots, broccoli and avocados
Including these foods every day, along with drinking water, will help you maintain hydration.
Is there such a thing as drinking too much water?
Yes, drinking too much water can lead to water toxicity. Although it’s relatively uncommon, hyponatremia is a dangerous condition marked by low sodium levels in the blood. People most at risk are older adults, people on diuretics or with certain medical conditions, and endurance athletes who overhydrate.
The best rule of thumb for hydration is to drink for thirst, and adjust for conditions like the weather, exercise/sweating and illness.
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