How Much Water Do I Need?

"Okay, so how much water should I drink in a day."

Outline

1. How much water do I need to drink?

2. How do I know if I'm dehydrated?

3. Why is this important?

4. Can some drinks dehydrate me?

5. Conclusion

1. How much water do I need to drink?

There isn't a completely straightforward answer to this as you would think. Overall, the recommendation from the Academy of Nutrition (the government of dietitians as I like to describe it as) is for 8 glasses of water a day.

It is based on...

age, weight, climate, activity amount, and your health.

Let's dive in:

• Body Size and Weight: One calculation most dietitians use is 1ml per kcal. As an individual weighs more, their calorie needs may increase, creating an increase in water needs.

• Climate: Climates characterized by high temperatures, low humidity, high altitude, or extreme weather conditions can increase the risk of dehydration and require someone to increase water intake.

• Activity Level: If you're physically active you'll likely need more water to replace fluids lost from sweat during the exercise.

• Health Conditions: Certain medical conditions such as kidney disease or diabetes may require adjustments to your fluid intake.

• Pregnancy or Breastfeeding: Pregnant or breastfeeding individuals typically need more water to support the increased demands of their bodies and the needs of their growing baby or infant.

2. How do I know if I'm dehydrated?

Things to look for include:

• Feeling Thirsty

• Urine Color: The color of hydration is a pale yellow, while dark yellow or amber-colored urine may indicate dehydration.

• Chapped Lips

• Dry Skin

You want to pay attention to how your body is telling you you're dehydrated. My biggest factor is when I have dry lips!

3. Why is this important?

Staying hydrated is crucial for overall health, as water is essential for various bodily functions, including regulating body temperature, transporting nutrients, removing waste, and lubricating joints.

4. Can some drinks dehydrate me?

Some drinks like alcohol, coffee, fruit juice, salty drinks, and sugary drinks may dehydrate you depending on how much you drink. This is where moderation is important.

5. Conclusion

Fluid needs are individualized. The easiest base is to have about 8 glasses a day. This fluid goal does not always have to be water but can come from other fluids too.

Things like sugar-free drinks, flavored water, sparkling water, herbal teas, or even foods with high water content, such as fruits, vegetables, and soups. I have clients get really creative with this when they struggle to drink water throughout the day.

Ask your doctor and dietitian for the proper fluid intake you need to keep you hydrated and healthy.