As the official first day of summer approaches and the temperatures rise, most of us (especially in hot climates) should pay close attention to stay well hydrated.
Fluid needs vary between individuals. Active individuals, athletes and heavy sweaters have increased fluid requirements, while people with specific medical problems (for example, heart failure or advanced kidney disease) may be advised to follow a fluid-restricted diet. Always check with your dietitian and/or doctor if you have questions about your specific fluid needs.
For the average individual, here are the basics:
- All fluids and even food help to keep us hydrated. Food accounts for ~20% of our daily fluid requirements while fluid consumption makes up for the remaining ~80%. While water is a great source and often the primary recommended beverage to drink, keep in mind that all fluids (milk, juice, tea, etc.) also help with hydration. The average male needs ~3 liters (~13 cups) and the average female needs ~2.2 liters (~9 cups) of total fluids per day, according to the the Institute of Medicine.
- Don't rely on thirst alone to remind you to drink. By the time we feel thristy, we may already be slightly dehydrated. Also, as we age our bodies tend to be less effective at recognizing thirst and therefore less efficient in reminding us to drink fluids.
- Athletes and active individuals should pay special attention to drinking fluids before, during and after exercise. Fluid needs increase even further for those with a high sweat rate and when in hot weather or with extreme climate changes.
So, what's the easiest way to stay hydrated? Follow the simple tips below:
- Start drinking fluids as soon as you wake up in the morning.
- Carry a water bottle with you throughout the day or keep a water bottle on your desk to remind you to drink.
- Drink fluids or water with each meal and snack.
- Use the "8x8" rule. It's actually not based on scientific recommendations, but many people use this easy rule of consuming eight-8 oz cups (or 64 oz) of water/fluid daily.
- Use the pee test - that's right, check your urine color and think about how often you pee. If you're well hydrated, your urine color should be a very pale yellow. However, keep in mind that some supplements, medications and vitamins can change or concentrate the color of your urine even if you're well hydrated.
If you are an athlete, use these tips for staying hydrated during workouts, practices and events:
- 1-2 hours prior to your workout or event, drink at least 16-32 oz of fluid; sports drinks may be recommended if you tend to experience cramps during workouts.
- During your workout, drink 4-6 oz fluid every 15-20 minutes (or at least 16 oz per hour). Sports drinks (ie. Gatorade) is recommended for those athletes who are active for 60 consective minutes or more, or if exercising in extreme conditions.
- After workouts, rehydrate with 16-32 oz of fluid (or for athletes who check their weights before & after practice, rehydrate with at least 16 oz of fluid for each pound of body weight lost).
- Remember, all fluids help to hydrate our bodies, so you can also reach for milk, juices and sports drinks/electrolyte replacement beverages. When consuming large amounts of water alone, you may be putting yourself at risk for hyponatremia (low blood sodium levels) which can be very dangerous, or even life-threatening.
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This post was written by Kristine Van Workum, Registered Dietitian and owner of Brevard Nutrition, Inc. Kristine provides outpatient nutrition counseling for groups and individuals to help manage a wide variety of medical conditions. She specializes in the treatment of eating disorders, weight management and sports nutrition. For more information or to schedule an appointment, call 321-327-7948, or visit her website.
