These four common guidelines can help you stay hydrated no matter what kind of lifestyle you have. Drink when you're thirsty: There's some controversy surrounding this method. Some health professionals say you shouldn't overcomplicate hydration and your body tells you when it needs water. Others say waiting until you're thirsty is waiting too long -- that you're already dehydrated when you feel thirst. Some people seem to have stronger thirst mechanisms than others, so this method may or may not work for you.
Drink a glass before meals and between meals: This isn't bad advice. Structuring water intake around a ritual like mealtime can ingrain hydration as a habit. However, your total water intake will vary depending on how many meals you eat. If you eat three meals, you'll drink five glasses of water according to this rule, which may not be enough unless they're big glasses.
If you don't have a routine eating pattern, this rule probably won't work for you. Drink eight glasses a day: Again, one-size-fits-all health advice rarely works for all people. If you feel adequately hydrated on 64 ounces of water each day, that's great. If you feel overly hydrated clear pee and very frequent urination , cut back slightly.
If you feel dehydrated dark pee, headaches, infrequent urination , eight glasses may not be enough for you. Drink half your bodyweight in ounces: This is a simple guideline that's easy to remember and usually easy to achieve.
If you weigh pounds, aim to drink 75 ounces of water each day. This is the only rule of thumb that accounts for different body sizes, but it doesn't account for thirst, climate, activity level or other factors. Experiment with hydration techniques to find what works for you. As long as you're not battling chronic fatigue, headaches or other signs of dehydration , you are probably doing a pretty good job.
The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.
So how much do you really need to drink in a day? Well, it depends on a number of variables. Cleveland Clinic is a non-profit academic medical center.
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Research shows even a 1 to 2 percent body water loss can impair brain function. We all need different amounts of nutrients and calories, and the same goes for water. In reality, the range is huge, and some people may need more water than others, based on thirst and kidney function. The amount is way less for a tiny human.
A child who is 4 to 8 years old should drink about 5 cups 40 ounces of water each day. For kids ages 9 to 13, the amount increases to 7 to 8 cups 56 to 64 ounces. And at ages 14 to 18, water intake should range from 8 to 11 cups 64 to 88 ounces per day. During pregnancy, water is essential to form amniotic fluid and produce extra blood.
Pregnant women should strive to get about 10 cups 80 ounces of water each day. Keep that hydration up post-baby too! Breast milk contains high amounts of water, which keeps your baby hydrated. The IOM recommends drinking about 13 cups ounces of water per day while breastfeeding.
Hot and sunny weather comes with more than a tan — it also involves sweating! Sweat is the way your body regulates your temperature and keeps you cool. The higher up you go, the less oxygen there is. This makes your body work harder to maintain oxygen levels, which makes you breathe harder and use more water. Feel like you sweat out enough to fill a pool during an intense workout? Or notice you feel lighter after some HIIT? Long bouts of exercise in hot environments may cause more than 1 liter of body fluid to be lost each hour.
The American College of Sports Medicine recommends hydrating before physical activity to allow your body to absorb that fluid and prevent losing more than 2 percent of your body weight from water loss. To do this, drink 16 to 20 fluid ounces 4 hours before exercising.
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