Adequate Hydration for Warmer Months (and Beyond!)
How much water do we need daily?
Hydration and water are involved in almost every process within the body. When the body is not adequately hydrated, it can affect digestion, mood, energy, internal functions, temperature regulation, detoxification, and more. The amount of water our bodies need to stay hydrated throughout the day varies from person to person. It can depend on many factors, including age, height, weight, and activity level, as well as underlying conditions such as high blood pressure and diabetes. For most lightly active adults, it is recommended to consume approximately 100-120 oz of water per day. This is equivalent to about 1 gallon per day.
When determining your adequate water intake and how to obtain that amount, it is recommended to track how much water you currently consume and add 20-40 oz every few weeks until it becomes a habit. This will allow your body to adjust to the extra water intake to avoid overhydration. It is recommended to continue increasing this number until reaching about 120 oz, and consult with your Physician or Registered Dietitian to determine next steps.
What are electrolytes, and do I need more of them?
The main electrolytes are sodium, magnesium, chloride, potassium, and calcium. They allow the water to be processed in and out of your body’s cells. Electrolytes should be supplemented during periods of extreme movement or exercise, humid, hot conditions, after illness, and when drinking large amounts of plain water. This avoids any chance of overhydration within the body. It is recommended to start with light electrolyte powders one to three times a day, such as Propel, Ultima, and Nuun. For more extreme conditions, options like Liquid IV and LMNT once a day are recommended. You can also get electrolytes naturally through coconut water, orange juice, added sodium in meals, and potassium-rich foods such as bananas, avocados, and sweet potatoes.
Can I get hydration from more than just plain water?
Yes! It is recommended that most of your water intake come from plain water; however, other hydrating beverages, such as tea, diluted fruit juice, coconut water, and electrolyte drinks, can also contribute to your hydration. Many foods also offer hydrating benefits, such as fruits (watermelon, oranges, melons, strawberries), vegetables (cucumbers, lettuce, celery), soups, and broths.
Article By Taylor Schirra, MHSc, RDN, LDN
Taylor has found a healthy, refreshing recipe for Feta Spinach Grilled Turkey Burgers. Add a fresh fruit salad on the side to get the hydrating benefits along with a tasty summer meal. Check out the recipe here.
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