
Hydration comes up with my clients all of the time and I find that more often than not, people are not getting adequate hydration on a daily basis. My clients are often unsure how much water they should be drinking, so I thought I'd take this opportunity to dive into the basics of hydration.
Water is a critical nutrient for human survival. Every cell needs water to function. Water comprises about 60 percent of the adult human body; that figure changes to 75 percent in infants and about 55 percent in the elderly. The average adult in the United States consumes about 39 ounces of water per day.
Water is needed to:
• Lubricate joints
• Regulate body temperature via sweating and respiration
• Flush waste from the body
We lose water via:
• Respiration
• Sweat
• Urine
• Feces
• Biochemical processes
DEHYDRATION
Alcohol causes more fluid loss than it provides. Caffeine, in moderation (one to two cups per day), in most studies does not have a negative effect on body fluid balance as long as adequate intake is met on a daily basis. The average cup of black coffee has about 100 mg of caffeine. A cup of black tea has about 50 mg of caffeine and a cup of green tea has about 25 mg.
Signs of dehydration include:
• Headache
• Skin stands up on the back of the hand after a gentle pinch test
• Depression of thumb pad remains depressed for several seconds or longer
• Not urinating or very dark yellow urine
• Very dry skin
• Feeling dizzy/fainting
• Rapid heartbeat
• Rapid breathing
• Sunken eyes
• Lack of energy
• Confusion
• Irritability
HOW MUCH WATER DOES THE HUMAN BODY NEED?
This varies by age, activity level, and climate exposure.
3.7 L per day for men and 2.7 L per day for women will meet the needs of most people. However, physical exercise and heat stress can greatly increase daily water needs and individual variability between athletes can be substantial.
Aim to drink half your body weight in ounces per day.
Example: a person who weighs 175 pounds divided by 2 = fluid needs of about 87.5 ounces
(There are eight ounces of fluid in one cup, so this means about 11 cups of fluid per day)
*Women who are pregnant or breastfeeding will have increased fluid needs above the estimates for general adults.
Another important aspect of hydration is electrolyte balance. Body fluid balance is dependent on nutrients such as potassium, sodium, and magnesium. If you are physically active, sweating often or live in a dry, hot climate, you may benefit from adding in some simple, additive-free electrolytes to your water.
WATER TIPS
If you are trying to increase your fluid intake and notice you are using the bathroom more, realize this will balance out as your body resets to your new fluid intake in about three to five days.
Start each day with a tall glass of purified water.
Limit fluid intake during meals so you do not dilute your stomach acid. Drink water and other fluids primarily in between meals.
SOURCES OF FLUIDS
• Plain water is zero calories and pure, so it requires minimal effort to ingest and use
• Juice
• Milk
• Soup
• Fruits/vegetables
• Other beverages such as herbal teas and bubbly water
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