How Much Water Should I Drink?

One of the most frequently asked questions we get is, “How much water should I drink each day”? The answer to this question is somewhat personal, but there are some general guidelines we can all follow to ensure we are staying properly hydrated. In this article, you will learn:

• The importance of water

• The function of water in the body

• How much fluid you need

• Hydration needs for athletes

• Tips to improve water intake

• Signs and symptoms of dehydration

The Importance of Water

Water is an essential component in our body. In fact, water makes up over half (about 55-60%) of our body’s weight, and all of our cells soak in water. Water on the inside of our cells is known as intracellular fluid (ICF) and water on the outside of our cells is known as extracellular fluid (ECF). ICF is found enclosed within cell membranes whereas ECF is found outside of the cells. About 25% of our ECF is within our vascular system and makes up the plasma portion of our blood volume. The remaining 75% of ECF surrounds our cells and connective tissue.

Different cells contain different amounts of water. For example:

• Bone is about 22% water

• Adipose tissue is about 25% water

• Muscle and brain tissue are about 75% water

• Blood is about 83% water

Therefore, our body composition (along with hormones) determines how much water we carry with us.

The Function of Water in the Body

Water has many important functions within our body. Water acts as a solvent, transporter, catalyst, lubricant, temperature regulator, and a source of minerals.

Water as a Solvent and Transporter

A solvent is a substance that dissolves other substances such as other liquids, solids, or gasses. Water dissolves proteins and enzymes and moves them throughout the body. Water transports nutrients to cells and brings waste products away from cells.

Water as a Catalyst

Chemical reactions are constantly occurring within our bodies. Many chemical reactions need water to even take place. Water is the catalyst that speeds up these chemical reactions and makes them possible.

Water as a Lubricant

Water helps to lubricate joints and acts as a shock absorbent.

Another example in which water acts as a lubricant is the amniotic fluid during pregnancy. Amniotic fluid is the fluid that surrounds a baby in the mother's uterus. Amniotic fluid is mostly water that prevents the baby from bumping around inside the mother's uterus.

Water as a Temperature Regulator

Think about your body as you exercise. When your body temperature goes up during a workout, you sweat. As sweat evaporates, it cools us down.

Water as a Source of Minerals

Natural occurring water has minerals within it. As water is processed, pollutants are removed and fluoride and minerals are added.

How Much Fluid Do We Need

How much water you need depends on a wide range of different factors. A few to name include your age, activity level, weight, location (hot, humid, altitude), and overall health.

Our bodies do a good job of telling us when we need more fluid. For example:

We get thirstier when:

• It is warmer

• The air is dry

• We’ve eaten something salty

• We’ve drunk alcohol

• We’ve been sweating

We are less thirsty when:

• It is cooler

• It is humid

• We have not been sweating

If you are wanting to track your fluid intake, a great starting point for the majority of people is 100 ounces of water per day at minimum.

You can also assess your hydration status by paying attention to the color of your urine. See the attached chart.

Hydration Needs for Athletes

An “athlete” is anyone who is exercising on purpose and working up a sweat. We know that we are losing fluid when we sweat and therefore exercise increases our hydration needs.

As mentioned above, your hydration needs as an athlete also depend on a variety of factors such as location (altitude, humidity, heat, etc.), type of exercise, duration of exercise, age, weight, overall health, etc.

So how much water should you drink as an athlete?

The best way to accurately measure this is to weigh yourself before and after exercise to determine the amount of fluid lost during exercise. For every pound lost, you need to drink 16-24 ounces of water. In general, this comes out to be about 50-100 ounces above your normal water intake.

Electrolytes

When we sweat, we are not only losing water but also losing important electrolytes like sodium, potassium, chloride, calcium, and magnesium. As you exercise, consider also replacing electrolytes.

There are many different options available for electrolyte replacement. My personal favorites are Redmond Re-Lyte and LMNT.

Dehydration

Whether you are an athlete or not, it is important to be aware of the causes as well as the signs and symptoms of dehydration.

Causes

Dehydration can be caused simply by not drinking enough fluid as we go about our daily lives. However, dehydration can also be caused by:

• Vomiting

• Diarrhea

• Fever

• Sweating

• Burns

• Trauma

• Kidney Failure/Dialysis

• Diuretics

• Disordered eating

• Diabetes

Signs and Symptoms

• Headache

• Fatigue

• Low blood pressure (dizziness/fainting)

• Nausea

• Flushing

• Rapid heart rate

Tips to Improve Water Intake

1. Bring a water bottle with you. This sounds obvious, but having a water bottle with you makes drinking water more convenient.

2. Make it a part of your routine. Try drinking 16 ounces of water right away in the morning before food or coffee. You can also do this before every meal to increase your water intake.

3. Switch it up. Try sparkling water, spice it up by adding mint, cucumber, lemon, or lime to your water, or add a water enhancer such as MIO or electrolyte packets.

4. Drink through a straw. Drinking through a straw helps most people increase their water intake.

5. Eat it. Consume fruits or veggies that are high in water content. A few good options include watermelon, strawberries, peaches, oranges, cucumber, lettuce, and celery.

At Harberts Health, we are trained to look at many aspects of health from what you eat and drink to your training style, sleep quality, and the way you manage stress. If you want some support putting together the puzzle pieces of your health, you can reach out to us on Instagram @harbertshealth or learn more about us at www.harbertshealth.com.