Water, Water Everywhere and yet we Still Don’t Drink Enough

"Water is the driving force of all nature." -Leonardo Da Vinci

Even when we know the answer, the question still remains: How much water should we drink each day?

According to www.mayoclinic.org, “how much water a body needs each day is very dependent on each person’s health, activity level and where you live.”

“No single formula fits all. The best way to know about your particular water needs is to know more about your body.”

“Every day you lose water through your breath, perspiration, urine and bowel movements. For your body to function properly, you must replenish its water supply by consuming beverages and foods that contain water.”

“So how much fluid does the average, healthy adult living in a temperate climate need? The U.S. National Academies of Sciences, Engineering, and Medicine determined that an adequate 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           

“These recommendations cover fluids from water, other beverages and food. About 20% of daily fluid intake usually comes from food and the rest from drinks.”

Perhaps it would be easier to know how much water your body needs by understanding all of the health benefits of drinking water. “Every day your body loses water through your breath, perspiration, urine and bowel movements. You must replenish its water loss by consuming beverages and foods that contain water. Every cell, tissue and organ in your body needs water to work properly.”

“Water gets rid of waste through urination, perspiration and bowel movements. Water keeps your body temperature normal. Water lubricates and cushions joints and water protects sensitive tissues. In addition, water:”

1-    Prevents dehydration, which can cause various issues such as lightheadedness and kidney stones

2-    Supports physical performance

3-    Helps the heart pump blood efficiently

4-    Delivers oxygen throughout the body

5-    Helps keep your teeth and mouth healthy.

I’m sure you have heard the recommendation to drink at least 8 glasses of water per day. Eight glasses of 8oz. of water equals 64 ounces per day. Some people might need more or less depending on their thirst and activity levels. “You might need to modify your total fluid intake based on several factors:”

1-    Exercise: If you do any activity that makes you sweat, you need to drink extra water to cover the fluid loss. It's important to drink water before, during and after a workout.

2-    Environment: Hot, dry or humid weather can make you sweat and require additional fluid. Dehydration also can occur at high altitudes.

3-    Overall Health: Your body loses fluids when you have a fever, vomiting or diarrhea. Drink more water or follow a doctor's recommendation to drink oral rehydration solutions. Other conditions that might require increased fluid intake include bladder infections and urinary tract kidney stones.

4-    Pregnancy and breast feeding: If you are pregnant or breast-feeding, you may need additional fluids to stay hydrated.

“Drinking water is like washing out your insides. The water will cleanse the system, fill you up, decrease your caloric load and improve the function of all your tissues.” – Kevin R. Stone

If water does not completely appeal to your taste, you can find fluid options through fruits and vegetables such as watermelon and spinach. Both are considered 100% water by weight. Beverages such as milk, juice and herbal teas are composed mostly of water. Easy does it on sugar-sweetened drinks. Soda, energy or sport drinks contain a lot of added sugar which detract from hydration and add unnecessary calories.

And finally, how do we know we are drinking enough?

You are probably getting enough water if:

1-    You rarely feel thirsty

2-    Your urine is clear or very light yellow

Let’s take a minute to dive deeper into dehydration. Dehydration occurs when your body loses more fluids than it takes in. With summer heat on the way symptoms to watch out for from dehydration include but are not limited to excessive thirst or no thirst, dry mouth, medications that cause dehydration, fatigue, dark urine and dizziness.

Drink water even if you don’t recognize dehydration. This is a serious sign of dehydration. If you are purposely trying to create a sweat or you are sweating when standing still you will want to replace lost electrolytes. Just as dangerous is drinking too much water too quickly. Excessive water intake in a short period of time can cause death by drowning your system too fast before it has a chance to process the water.

Get Sleep. Eat Clean. Drink Water. Exercise. Repeat.

To prevent dehydration and make sure your body is getting enough water make sure to:

1-    Drink water over other beverages

2-    Drink water with each meal and snack

3-    Before, during and after exercise

4-     When you feel thirsty. Feeling thirsty is your body’s way to alert you to a strong need to hydrate without having to go to the hospital for IV fluids.

Did you know:

1-     An estimated 90% of the world’s population uses at least basic drinking water services, but many millions remain without access to basic services. Can you imagine not having water to drink or cook with?

2-     Adult humans are 60% water, and our blood is 90% water. You could only survive for about 3 days without water.

3-     U.S. children and adolescents drink an average of 23 ounces of plain water daily, while U.S. adults drink an average of 44 ounces per day.

4-     The average American consumes 1-2 liters of drinking water per day. You need between 11.5 and 15.5 cups of water per day, but there is no universally agreed quantity of water that must be consumed daily.

5-     The American College of Sports Medicine recommends drinking water before, during, and after exercise to maintain healthy hydration.

6-     Adequate hydration is important for cognition, kidney stone risk, and weight management.

Call to Action:

How much water do you drink each day?

In what ways can you increase your water intake, even just a little bit?

How many times during your workout do you sip water?