Did you know that every system of the body depends on water? In fact, water makes up approximately 60% of body weight. An important component of adequate nutritional status is ensuring that the body has enough water to carry out normal functions. With summer approaching and the weather warming, the risk for dehydration is even greater. If you’ve ever experienced dizziness, dry mouth, fatigue, excessive thirst, headache, or dark-colored urine you may have been deficient in your body’s fluid needs, a term referred to as dehydration. Interestingly, most healthy adults on average produce 1.5 liters/day of urine output. An additional 1 liter of water/day is lost through breathing, sweating, and bowel movements. Therefore, a general recommendation of consuming approximately 2 liters of water/day, or a little over 8 cups, along with a healthy diet (i.e., fresh fruits and vegetables are higher in water) is sufficient to replace lost fluids.
So how can I check my hydration status?
To gauge your fluid needs you can examine your urine output. If it is clear and there is a normal amount of urine present this is usually a good indication that your body is sufficiently hydrated. You can always examine your thirst level. While some medications/ other factors may play a role, a persistent thirst may indicate dehydration. Nonetheless, fluid needs are individualistic and can vary widely.
When should I be drinking more water?
It is recommended to adjust fluid intake depending on your activity level, climate, health status, and even during pregnancy and lactation. Anytime you engage in physical activity it is important to remember to regularly replenish your body with fluids that were lost through sweat/ heat generated during activity. During bouts of illness it is extremely important to stay hydrated with water, Pedialyte, Powerade, or Gatorade (any beverage containing electrolytes) to promote recovery and replace any lost fluids.
Tips!
Make a conscious effort to stay hydrated! Try drinking 1 glass (8 oz) of water at each meal and between meals. This will not only improve hydration but keep you feeling full longer. If you are someone who enjoys coffee, instead of bringing your thermos full of coffee for an afternoon beverage, bring a water bottle and sip on it throughout the day.
References:
Submitted by:
Kylie Weldon, UT Dietetic Intern
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