Learn a few tips on how to spot when your hydrated enough or need more H20 in your system.
May 3, 2022
Our body depends on water.
The human body is made up of 50%-70% of water weight. Our bodies use water to get ride of waste, keep our temperature normal, protects tissues and lubricates joints. There is no one answer for hydrating our bodies. It takes us knowing our bodily fluids to understand how much we need to intake daily.
The U.S. National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is:
About 15.5 cups (3.7 liters) of fluids a day for men / AMAB (Assigned Male at Birth)
About 11.5 cups (2.7 liters) of fluids a day for women / AFAB (Assigned Female at Birth)
*The above recommendations cover fluids from water, other beverages and food. About 20% of daily fluid intake usually comes from food and the rest from drinks.
If you do any activity that makes you sweat, you will need to drink extra water to cover the fluid loss. It's very important to drink water before, during and after a workout.
Your fluid intake is probably adequate if, you rarely feel thirsty or your urine is colorless or light yellow. Remember to talk to your doctor or dietitian and they can help you determine the amount of water that's right for you every day. To prevent dehydration and make sure your body has the fluids it needs, make water your choice beverage throughout your day.
Also note that drinking too much water is rarely a problem for healthy adults. Some athletes occasionally may drink too much water in an attempt to prevent dehydration during long or intense exercises. Its good to know that when you drink too much water, your kidneys can't get rid of the excess water and then the sodium level in your blood becomes diluted. This is called hyponatremia and it can be life-threatening if not treated quickly.
Knowing your body is key to maintaining hydration. Some questions to think about are, Do you drink enough water daily? What foods am I eating that are giving me source of water? Do you sweat a lot? Will it be a hot day? What color is my urine? Am I caring for my body by keeping it's H20 Levels right on target? What kind of cup keeps me motivated to drink water often? Do I need an alarm on my phone to remind when to drink water? Should I have a post it note in my office to remind me daily?
Continue answering these questions daily and checking in with yourself. Your journey to staying hydrated is a daily process and sometimes it's just about asking the right questions and checking in with your bodies needs.