Why is it so important
to stay hydrated? Your body depends on water to survive. Every cell, tissue,
and organ in your body needs water to work correctly. For example, your body
uses water to maintain its temperature, remove waste, and lubricate joints.
Water is needed for good health.
How does my body lose water? Water makes up more than half of your body weight.
You lose water each day when you go to the bathroom, sweat, and even when you
breathe. You lose water even faster when the weather is really hot, when you
are physically active, or if you have a fever. Vomiting and diarrhea can also
lead to rapid water loss. If you don’t replace the water you lose, you can
become dehydrated.
How do I know if I’m dehydrated? Symptoms of dehydration include the following:
- Little
or no urine, or urine that is darker than usual
- Dry
mouth
- Sleepiness
or fatigue
- Extreme
thirst
- Headache
- Confusion
- Dizziness
or lightheaded feeling
- No
tears when crying
Don’t wait until you notice symptoms of dehydration to take action. Actively
prevent dehydration by drinking plenty of water.
Who is at higher risk of dehydration? People are at higher risk of dehydration
if they exercise at a high intensity, have certain medical conditions, are
sick, or are not able to get enough fluids during the day. Older adults are
also at higher risk. As you get older, your brain may not be able to sense
dehydration and send the signals for thirst.
You may need to increase the amount of water you are drinking if you:
How much water should
I drink each day?You may have heard different recommendations for daily water
intake. Most people have been told they should drink 6 to 8 8-ounce glasses of
water each day, which is a reasonable goal. However, different people need different
amounts of water to stay hydrated. Most healthy people can stay well hydrated
by drinking water and other fluids whenever they feel thirsty. For some people,
fewer than 8 glasses may be enough. Other people may need more than 8 glasses
each day.
If you are concerned that you are not drinking enough water, check your urine.
If your urine is consistently colorless or light yellow, you are most likely
staying well hydrated. Dark yellow or amber-colored urine is a sign of
dehydration.
Besides water, what else can I consume to stay hydrated?Water is the best
option for staying hydrated. Other drinks and foods can help you stay hydrated,
but some may add extra calories from sugar to your diet.
Drinks like fruit and vegetable juices, milk, and herbal teas can contribute to
the amount of water you get each day. Even caffeinated drinks (for example,
coffee, tea, and soda) can contribute to your daily water intake. A moderate
amount of caffeine (200 to 300 milligrams) is not harmful for most people. This
is about the amount in 2 to 4 8-ounce cups of coffee. However, it’s best to
limit caffeinated drinks because caffeine may cause some people to urinate more
frequently, or feel anxious or jittery.
Water can also be found in fruits and vegetables (for example, watermelon,
tomatoes, and lettuce) and in soup broths.
What about sports drinks and energy drinks?For most people, water is all that
is needed to maintain good hydration. However, if you are planning on
exercising at a high intensity for longer than an hour, a sports drink may be
helpful. It contains carbohydrates and electrolytes that can increase your
energy and help your body absorb water.
Choose a sports drink wisely. They are often high in calories from added
sugar and may contain high levels of sodium. Also, check the serving size.
One bottle may contain several servings. If you drink the entire bottle, you
may need to double or triple the amounts given on the Nutritional Facts Label.
Some sports drinks contain caffeine. If you use a sports drink that contains
caffeine, be careful not to get too much caffeine in your diet.
Sports drinks are not the same as energy drinks. Energy drinks
usually contain large amounts of caffeine and other stimulants (for example,
guarana, ginseng, or taurine) that your body doesn't need. Most of these drinks
are also high in added sugar. Many experts recommend that children and teens
should not have energy drinks.
Tips for staying hydrated
- Keep
a bottle of water with you during the day. Purchasing bottled water is
expensive and creates plastic bottle waste. Carry a reusable water bottle
and fill it from the tap instead.
- If
you don’t like the taste of plain water, try adding a slice of lemon or
lime to your drink.
- Be
sure to drink water before, during, and after a workout.
- When
you’re feeling hungry, drink water. Thirst is often confused with hunger.
True hunger will not be satisfied by drinking water. Drinking water may
also contribute to a healthy weight-loss plan. Some research suggests that
drinking water can help you feel full.
- If
you have trouble remembering to drink water, drink on a schedule. For
example, drink water when you wake up; at breakfast, lunch, and dinner;
and when you go to bed. Or drink a small glass of water at the beginning
of each hour.
- Drink
water when you go to a restaurant. It will keep you hydrated, and it’s
free!
