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Hydration 101

Adequate hydration is vital for body processes such as weight maintenance, digestion and detoxification. How much water do you really need and what role does your environment and exercise routine play? Registered Dietitian Nutritionist Ngocmy Nguyen, MS, RDN, LD, answers these questions and more.
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Water is vital to our overall health. Needed to sustain life, water makes up 60% of the human body on average. It serves as the building block of new cells and is important for:

  • Regulating body temperature
  • Aiding in digestion
  • Assisting nutrient absorption
  • Aiding in blood oxygen circulation

Approximately 80% of your total water intake comes from drinking water and beverages. The remaining 20% is derived from food. Eating adequate amounts of fruit and vegetables can help you stay hydrated.

Dehydration Awareness

Dehydration can contribute to a variety of medical conditions such as kidney stones, urinary tract infections and constipation. Symptoms of dehydration may include:

  • Dark urine
  • Less frequent urination
  • Headache
  • Fatigue
  • Dry mouth
  • Dizziness
  • Confusion

How Much Water Do I Need?

In general, to calculate how much water you should drink daily, divide your weight into pounds by two.

Weight (lbs.) ÷ 2 = oz. of water per day
Example: 200 lbs. ÷ 2 = 100 oz. (12 8 oz. cups of water)

Factors that Increase Hydration Needs

Beyond your body’s daily need for water, your activity level, sweat rates and climate can leave you thirsty for more.

  • Climate. Those who live in hot and humid climates, as well as higher altitudes, require more water intake due to excessive sweating.
  • Physical activity. As you lose fluids via sweat during exercise and physical activity, it’s important to replace those fluids. It is recommended you consume six to eight ounces of water before exercising and four to six ounces every 20 minutes during exercise.
  • Illness. When you are sick, your body is often working overtime. Whether you have a stomach bug and are losing fluids or have a cold with congestion, increasing your fluid intake can help replace the lost fluids and break up any congestion you may have.

What Counts as Water/Fluid?

Be mindful that other beverages can contribute to your daily fluid intake. The gold standard is plain water; however, additional options include:

  • Herbal tea (for example, chamomile or peppermint)
  • Sparkling water (for example, Topo Chico®, La Croix® or Bubly™)
  • Flavored unsweetened still water (for example, Hint®)
  • Coffee and tea

Despite their caffeine content, coffee and tea still contribute to your daily fluid intake. While caffeine has a mild diuretic effect, research shows moderate consumption of caffeinated beverages does not lead to significant fluid loss.

Tips to Help You Drink More Water

Drinking more water is sometimes easier said than done. Below are tips to help you increase your water intake throughout the day.

  • Always keep a bottle of water with you.
  • Buy a water bottle with time markers or choose a smart water bottle such as HidrateSpark®. This water bottle connects with an app on your phone, which tracks how much you have had to drink that day. The water bottle also glows when it is time to take a drink.
  • Sip through a straw for convenience.
  • Set small goals throughout the day. (30 oz. by noon, etc).
  • Be intentional by taking three to five big gulps every hour on the hour.
  • Download a hydration tracking app.
  • Change the flavor by infusing water with fruit, citrus or herbs.
  • Sparkling water adds to your hydration count and can be a refreshing change.

For personalized nutrition guidance, schedule a nutrition consultation with a Cooper Clinic registered dietitian nutritionist. Visit cooperclinicnutrition.com or call 972.560.2655.

Article provided by Ngocmy Nguyen, MS, RDN, LD, and Cooper Clinic Nutrition.