Water: How Much Do You Really Need?

Hey guys! Well, my water-lovin’ series is about to come to an end, but my healthy water intake will live on! Hope yours will, too. I’ve enjoyed hearing everyone’s input about how they stay hydrated, favorite filters, tastiest water additives, and more. In this last post, I’d like to address the 8-glasses-a-day “rule” that we’re all familiar with – and how applicable it actually is for you.

Dehydration

How old were you when you were first told that you need eight 8-oz. glasses of the good stuff a day? Well, it’s actually just a general guideline. Sometimes your body needs less – and sometimes it needs MORE. Even mild dehydration can drain your energy and make you tired. And I, for one, need all the energy I can get! Different studies over the years produce different recommendations, but your water needs depend on many factors, including your health, how active you are, and where you live.

Thirst

It's generally not a good idea to use thirst alone as a guide for when to drink water. By the time you get thirsty, it's possible to already be a little dehydrated. And he older we get, the less able our bodies are to sense dehydration and send our brains thirst signals of thirst. Also, sometimes when you think your body is having hunger pains, it’s actually sending you thirst pains! Try drinking a glass of water next time you feel hungry, before chowing down; it can help you eat less – and lose weight.

Quantity

For most healthy adults, it’s smart to drink a full glass before, during, and after each meal, and to hydrate before, during, and after exercise. No single recommendation fits everyone, but The Institute of Medicine advises that men drink about 13 total beverages a day, and women drink about 9. You may need to modify that amount depending on how active you are, the climate you live in, and your health:

Exercise. If you work out or do anything else that makes you sweat (work in your garden, heavy lifting at work, etc.), you need to drink extra water. For short bouts of exercise (my favorite kind!), about 1.5 to 2.5 extra cups should do. But for intense exercise, like running a marathon, you need to up your intake even more.

Environment. Since I grew up down South, I’m oh-so-familiar with how hot or humid weather can make you sweat. That, too, means you need to drink more liquids. And in the winter, heaters suck the moisture out of your body like nothing else can. Make sure to replenish!

Illness. Signs of illnesses, such as fever, vomiting and diarrhea, cause your body to lose additional fluids. If you’re sick and losing fluids, you should definitely drink more water.

Alcohol. Drinking alcohol increases your trips to the bathroom, for sure. Depending on the alcohol concentration, it could even make you eliminate more water than the drink contains. So for every serving of alcohol, you might want to have an extra glass of water.

Pregnancy. Women who are expecting or breast-feeding need extra fluids to stay hydrated. The Institute of Medicine recommends that pregnant women drink about 10 cups of fluids daily, and women who breast-feed have about 13.

These are, of course, just guidelines. And as always, your doc knows best! If you're concerned about your fluid intake, check with a doctor or registered dietitian and find out the ideal amount of water for you. And keep on sharing your healthy hydration tips!

sources: The Mayo Clinic, The Institute of Medicine