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Hydration is essential for physical and mental performance since water is present in every single cell in the body. The average intake for US adults is only 39oz/day, and typical general advice is to drink 64oz water per day or 8, 8oz glasses. This rule of thumb is fine, it is not perfect for everyone, but it’s a good start. Individual water needs vary based on factors including age, sex, medical conditions, body composition, climate, activity level. The following chart shows the total water needs by age according to the National Academies Press (NAP).
What counts towards our total water intake? Water, coffee, tea, milk, juices, soda, and other beverages, and fluids from foods such as fruits, vegetables, and other foods with high water content, like soups, ice cream, smoothies, or popsicles. About 20% of our fluid needs are met by food (fruits, vegetables, popsicles, soups, smoothies, ice cream, milk, etc.) and the remaining 80% comes from fluids we drink. That is why there is a bit of discrepancy between general advice for 64oz day and the NAP recommendation for adequate total water intake.
Timing Hydration for Physical Activity
Dehydration can cause decline in physical performance with as little as 2-3% decrease in body weight from sweat loss. Especially for athletes in warm climates, it’s essential to stay hydrated. Good cues that you are adequately hydrated are that you aren’t thirsty and your urine is clear to very light yellow. If you’re doing very intensive physical activity and are concerned about your hydration and performance, you could consider checking your weight before/after workout to estimate how much fluid has been lost. Sports drinks can be utilized for longer workouts, usually over 60 minutes; they may be especially beneficial if you’re a salty sweater or experiencing cramping.
Monitor Your Hydration Status
• Drink to thirst: remember that excessive water intake can be dangerous so more is not
always better.
• Visual check of urine: Should be pale yellow/straw colored.
• Skin check: Pinch skin on tops of hands; should rebound. Skin that “tents” or doesn’t
bounce back may indicate dehydration.
What About Water Enhancers?
Usually these are added to water for flavor. They are low in calories or calorie free, and may have added components like electrolytes or caffeine. Examples of water enhancers are Crystal Light, Mio, Hint (ready to drink), and SweetLeaf Water Drops.
Tips for Drinking more Water
• Get an early start: Have a glass of water first thing in the morning before other beverages.
• Experiment with temperature: Try your water cold, warm, room temperature, or add ice cubes.
• Add flavor: Add slices of fresh fruit or veggies, muddled herbs, or a squeeze of lemon or lime juice for flavor.
• Take a few gulps of water every time you: Use the bathroom, check your email, sit down for a meal, walk to the printer/copier.
• Get water from eating fresh fruits & veggies.
• Incorporate smoothies as a refreshing snack or small meal.
Share ways you like to hype your water and tag us on Instagram and Facebook!
Ines Beltran
Family & Consumer Sciences Agent UGA Gwinnett Extension Office