I have noticed a recent craze of people drinking from gallon-sized water bottles designed with “you can do it!” encouragements marked down the side of the jug, motivating the person to drink 128 ounces of water in 24 hours. While I do not find it necessary for most people to drink a gallon of water a day, these water bottles are telling of a public health reality: many people are not properly hydrated.
It’s All About Balance
The body prefers to be in equilibrium, or a state of chemical balance, at all times. Like most things when it comes to nutrition, balance is the key.
To be hydrated means that you are consuming enough fluid to compensate for your body’s natural fluid loss processes, including urination, sweat, and insensible fluid lost from your skin surface and breath. Given our body is comprised of about 60% water, nearly all of our body processes require water to properly function. This includes nutrient and oxygen delivery, muscle contraction, joint lubrication, temperature regulation, and waste removal.
To be dehydrated means that you are consuming less fluid than your body is losing, leading to a suboptimal functioning of a number of bodily processes. The body is quite effective at letting you know when it is low on water — your thirst response will be triggered. In more severe instances of dehydration, symptoms such as dizziness, fatigue, headache, dry skin, and rapid heartbeat will ensue.
Unfortunately, many people regularly drink less water than their body requires, and they become accustomed to the body’s dehydration symptoms.
It is also important to note that as we age, our recognition of thirst declines. This ultimately leaves older people at a greater risk for dehydration. If you are older, you may need to be more intentional about drinking enough fluids to stay hydrated.
The Right Amount
There is no official recommendation for how much water the average person should consume each day. This is because fluid needs vary from person-to-person based on factors such as body size, physical activity levels, natural perspirations, and climate.
Luckily, there is one simple tool that can be used to identify if you are drinking enough water: the color of your urine!
Take note of the color of your urine when you go to the bathroom A dark yellow or amber colored urine is a clear sign of dehydration. As a sign of adequate hydration, you should aim to have a clear-to-pale yellow colored urine each time you go to the bathroom. This rule applies for all times of the day. For example, if your urine tends to be a concentrated dark yellow color when you wake up in the morning, you likely need to increase your water consumption in the evenings before bedtime.
Sweat Much?
If you participate in regular physical activity, consider how much you tend to sweat. Are your clothes moist or wet after exercise? If so, you are losing a decent amount of fluid through perspiration.
Technically, you can weigh yourself before and after exercise to get an idea of how much fluid you lose during physical activity. On average, 1 pound of weight lost through sweat equals 16 ounces of fluid needing to be replaced.
However, most people should just focus on drinking plenty of fluids and consuming hydrating foods, including fruits and vegetables, after exercise to compensate for the losses.
The Point
Whether you track your fluid intake using an app, motivate yourself to drink more water using a giant water bottle, or simply check the color of your urine, it is important to keep your body hydrated each and every day.