We all know that it’s important to drink water to maintain a healthy lifestyle, but it’s less apparent how much we truly need in order to stay hydrated. “Drink eight 8-ounce glasses of water a day” is the common answer, mainly because it’s easy to remember. The truth is that different people need different amounts of water, and staying hydrated is especially important for growing bodies and athletes.
Most Common Causes of Dehydration
- Vomiting
- Diarrhea
- Not drinking enough during exersize and hot weather
- Dehydrating beverages (caffeinated coffee & soda, and alcoholic drinks)
- Excess sweating
Being dehydrated is a terrible feeling. When you lose more fluid than you take in, you become dehydrated your body can’t carry out normal functions. Alcoholic beverages and caffeinated drinks like coffee and soda also lead to dehydration. Drinking fluids is the easiest way to fight dehydration, though severe dehydration requires medical attention.
Symptoms of Dehydration
- Dry mouth/thirst
- Fatigue
- Decreased urine, dark-yellow urine
- Headache
- Dizziness/lightheaded
- Fever/rapid heartbeat in severe cases
How Much Hydration?
There are a number of factors that determine how much water you should be drinking a day such as level of activity, weather conditions, and distance from sea-level. The Institute of Medicine recommends that adult males drink 3 liters (around 13 cups) of water a day, while women should drink 2.2 liters (about 9 cups). It is also important to spread out your water intake through the day; drinking a day’s worth of water at once will not give you the same health benefits as balanced consumption.
If you exercise heavily you should take steps to maintain healthy hydration. Drink 1.5-2.5 cups of water an hour before exercising, and take water breaks during your activity. Parents also need to make sure adolescent children are maintaining their hydration during sports. You can use this Hydration Calculator to get a specific idea of how much water you need each day.
Getting Your Fill
If you drink enough water so that you are never thirsty, you are most likely maintaining good hydration. While it may seem like you need to drink a lot of water in a day, you can also get your water through foods. Watermelon is mostly water, and remains the ultimate refreshing fruit on a hot summer day. Other fruits and vegetables such as grapefruit, melons, oranges, celery, and tomatoes can help put water back into your system.
Alcohol is the fastest way to become dehydrated. Make sure you drink a glass of water with every alcoholic drink to maintain your fluid levels. Another great way to replenish your fluids is with milk.
Staying hydrated is one of the most important parts of maintaining your overall health. Make sure you drink the recommended amount of water each day, especially if you are exercising. Raise a glass to your health!
