Hydration How much water should I drink?
Your body depends on water to survive. Every cell, tissue, and organ in your body needs water to work properly. For example, your body uses water to maintain its temperature and lubricate your joints Water is needed for overall good health. The way we get rid of toxins in our body is via urine, stool and sweat. Staying hydrated is huge in this process.
So how much should we drink and what??
It is generally recommended to drink 6-8 glasses of water or decaffeinated beverage each day. Caffeine makes you urinate more and can make some people jittery, so I usually don't count it. Another formula I use for patients is to divide their weight in pounds by two. For example a 140 pound woman or man should try to drink 70 ounces a day (and that is just for maintenance). You would need more if you are sweating a lot or sick.
If you don’t drink enough water, you may become dehydrated. This means your body doesn’t have enough fluid to operate properly.
Your urine can be an indicator if you’re dehydrated. If it’s colorless or light yellow, you’re well hydrated. If your urine is a dark yellow or amber color, you may be dehydrated.
There are other signs that can signal you may be dehydrated. They include:
Little or no urine.
Urine that is darker than usual.
Dry mouth.
Sleepiness or fatigue.
Extreme thirst.
Headache.
Confusion.
Dizziness or lightheadedness.
Some people are at higher risk of dehydration, including people who exercise at a high intensity (or in hot weather) for too long, have certain medical conditions (kidney stones, bladder infection), are sick (fever, vomiting, diarrhea), are pregnant or breastfeeding, are trying to lose weight, or aren’t able to get enough fluids during the day. Older adults are also at higher risk. As you get older, your brain may not be able to sense dehydration. It doesn’t send signals for thirst.
Note that water makes up more than half of your body weight. You lose water each day when you go to the bathroom, sweat, and even when you breathe. You lose water even faster when the weather is really hot, when you’re physically active, or if you have a fever. Vomiting and diarrhea can also lead to rapid water loss. Be sure to actively drink plenty of water to avoid becoming dehydrated.
I try and carry a 32 ounce bottle around and drink one in the morning and one in the afternoon- that gets me to 64 ounces; which is a great start! Water can also be found in fruits and vegetables (for example, watermelon, tomatoes, and lettuce), and in soup broths. I do encourage people to try herbal teas and there are SO many sparking waters out there now to try. I stopped drinking diet drinks about 8 years ago and I love a carbonated water at lunch. It was a great subsitute.
If staying hydrated is difficult for you, here are some tips that can help:
Keep a bottle of water with you during the day. To reduce your costs, carry a reusable water bottle and fill it with tap water. It is also better for the environment.
If you don’t like the taste of plain water, try adding a slice of lemon or lime to your drink. You can also throw a splash of unsweetened cranberry or pomegrante juice in to spice it up. I have a pitcher with fruit infuser in it in my refrigerator that makes it taste great (see top picture). I ordered it from Amazon and fill it up a couple of times a week. I put lemons, limes, oranges, cucumbers or whatever looks good in the produce section in the center part flavoring the water. I also keep a pitcher of Red Zinger tea and regular decaffeinated ice tea. My husband drinks these all the time, especially in the summer.
Drink water before, during, and after a workout.
When you’re feeling hungry, drink water. Thirst is often confused with hunger. True hunger will not be satisfied by drinking water. Drinking water may also contribute to a healthy weight-loss plan. Some research suggests that drinking water can help you feel full.
If you have trouble remembering to drink water, drink on a schedule. For example, drink water when you wake up, at breakfast, lunch, and dinner, and when you go to bed. Or, drink a small glass of water at the beginning of each hour. You can also buy bottles that have scheduled times on them if you really need to be reminded and motivated.
Drink water when you go to a restaurant. It will keep you hydrated, and it’s free. It also keeps you from eating so much!
All material gathered and researched through my amazing fellowship program, The Arizona Center for Integrative Medicine.
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