We all know staying hydrated is important. But how much water should you really be drinking each day? You’ve likely heard sources claiming the “right” amount to be anything from four to 12 cups per day. However, the daily amount of water a person needs can be significantly individualized. For example, while four to six cups of water per day may be sufficient for the average healthy person when they are doing minimal physical activity, that number increases for people who exercise frequently. Furthermore, certain health conditions may require reduced water consumption, while other conditions may necessitate increased water intake. Also, if you have a fever or an infection, or if you are losing fluids through vomiting or diarrhea, you may need to drink more water than usual to keep up or replace fluid losses. In addition, certain types of medications require that people decrease or increase their water intake. In all of these situations, it is best to follow a doctor’s guidance about the specific amount of water your body needs. Other factors that affect how much water you need include:
Ways to Maintain Good HydrationHow do you know how much water your individual body needs? Rather than focusing on a specific daily amount, some experts recommend drinking water at a slow rate throughout the day. Hydration is easiest to achieve if constantly managed, so continually drinking water keeps your body in a consistent state of hydration. “If your goal is to drink 64 ounces (8 cups) of water per day,” says UH registered dietitian Jennifer Kerner, “consider dividing the goal between three periods of the day, which would amount to about 2 to 3 cups in the morning, 2 to 3 cups during the afternoon, and 2 to 3 cups in the evening.” You should also be aware of signs of dehydration, which include feeling weak, confused and dizzy; experiencing frequent headaches; and making urine that is dark in color. Benefits of Drinking WaterIn case you need further motivation to stay hydrated, here are just a few of the ways water can help your body function at a high level:
Lastly, here are some tips for staying hydrated:
Related LinksJennifer Kerner is a registered dietitian at University Hospitals Digestive Health Institute. Specializing in the provision of high-quality health care for patients with digestive and liver disorders and diseases, UH Digestive Health Institute is composed of gastroenterologists, hepatologists and surgeons working with nurses, dietitians and other providers – all committed to digestive health. For more information on UH Digestive Health Institute's services, call 866-844-2273. Summer is right around the corner … and with it, summer activities, warmer temperatures and an increased risk for dehydration. Here are some tips to help you make sure you are drinking enough fluids to maintain good levels of hydration. You are probably all aware of the “cardinal rule” that says adults should drink six to eight 8-ounce glasses of water per day. The truth is, this is an estimate and the actual amount you should be drinking per day can vary quite significantly. There are multiple factors that can impact how much water you should be drinking. WeightYour weight is one variable that changes the amount of water you should be drinking. To help you establish a baseline, you can use the following rule-of-thumb equation described in U.S. News & World Report.  In short, the equation tells you to take half your body weight, and drink that amount in ounces of water. In the example, notice that you should be drinking more than 12 glasses of water, not eight! Your exercise habits affect the amount of water you should be drinking, as well. The American College of Sports Medicine recommends adding 12 ounces of water to your daily intake for every 30 minutes that you plan to work out. If you are exercising outside and it is very hot, you may need to add more.Special considerations There are several special considerations to maintaining a healthy hydration level. If you are pregnant or breastfeeding, you need to increase your fluid intake by 24 to 32 ounces depending on how much you weigh, according to the American Pregnancy Association. It is also important that you get a lot of your hydration from water. If you are primarily drinking sodas or caffeinated beverages such as coffee or tea, you do not get as much “bang for your buck” when it comes to fluid intake (i.e., they don’t “count” as much). Rules of thumbThe good news is there are some fairly easy rules of thumb to follow when it comes to hydration. One of the important ones is to pre-hydrate. In other words, drink BEFORE you start feeling thirsty, or BEFORE you do an activity. Going running? Drink several glasses of water before you start. Thirst is actually a sign of dehydration, so if you feel thirsty, you have some catching up to do! Also, monitor your urine. If you are adequately hydrated, you should be urinating about once every two to four hours, and your urine should be colorless or a very pale yellow (the color of hay or lighter). If it is darker than that, you haven’t had enough fluid. Headaches and dizziness are a late sign of dehydration. If you start experiencing those, you really need to up the water intake, and quickly. Dehydration can turn a fun summer activity into an unpleasant experience at best, or a trip to the emergency room at worst. Don’t wait until it’s too late. Bring water bottles with you, and keep yourself and your family hydrated during your summer fun! More info:
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About the author: Jennifer is a Clinic Supervisor for Mizzou Therapy Services (Rangeline location) and a board-certified specialist in orthopedic physical therapy. She is also CAP certified in women’s health physical therapy. She has five years of experience in physical therapy and earned her Master’s degree from Texas State University, her doctorate from Massachusetts General Hospital Institute for Health Professions, and completed an orthopedic residency through Evidence in Motion. |
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