Determining the correct level of hydration for your individual needs can feel like an endless and overwhelming puzzle given the wealth of varying recommendations available to the public. The answer will likely surprise you given how varied your daily life and environment may be. The guidelines in this article help provide a general understanding of the body’s daily needs in order to maintain optimal hydration.
The classic eight glasses a day rule
We have all heard that we need to drink eight glasses of water every day. This is just a simple rule of thumb rather than an official medical standard. It is still a great starting point for most people.
Understanding your body weight and water
Hydration is directly related to your body size. For example, the National Academies recommends that men get 15.5 cups of total daily fluids and that women get 11.5 cups of total daily fluids. That does not mean you have to be meticulous with the amount of fluids you drink.
Getting hydration from your food
Water sources aren’t just beverages. Twenty percent of daily water needs are fulfilled by food consumption. Many foods have a large proportion of water, and help contribute towards daily requirements. Cucumbers and watermelon are examples.
How daily activities change your needs
What you do during the day can make your body need things, including fluids. If you sweat, you need to replace fluids you lose. The CDC says that for heavy exercise, drink one cup of water for every twenty minutes. Keep a bottle handy, as it will help you to be more energetic.
The role of climate and weather
Living in a warm environment will lead to more perspiration than when living in a cool environment. Therefore, it is important to consume more fluids during the summer months. Cold weather can deceive us and result in a reduction of fluid consumption, so remain conscious of that as well.
Watching for signs of dehydration
Your body will definitely complain when it runs low on fluids. The Mayo Clinic says things like feeling dizzy or having a dry mouth are classic signs that you need a drink right now. Headaches can also pop up out of nowhere.
The color of your urine matters
One easy way to check if you’re hydrated is to just check the toilet. A goal to shoot for is urine that is light yellow or resembles a glass of lemonade. If it is dark yellow, drink a glass of water.
Drinking before you actually feel thirsty
Waiting for a “dry” mouth means a slight state of dehydration. For example, if you need a sip of water during an entire hour, it’s much better to slowly sip the water instead of guzzling a glass in a few seconds. A simple trick is to keep a reusable bottle on your desk and refill it when necessary.
How age impacts your daily requirements
Older people have a greater tendency to forget to drink. Because of this, it is very important for elderly people to schedule themselves to drink fluids. Also, when children get preoccupied with play, they are in greater need of fluid consumption reminders.
Listening to your own body signals
Since we are all individuals, there is no magic formula. Listen to yourself and drink whenever you are thirsty. There will be a time you will be happy with your balance and won’t have to keep going to the bathroom.
