The Importance of Hydration

Staying hydrated and drinking water each day is a crucial piece of the wellness puzzle. Drinking adequate amounts of fluid allows us to regulate body temperature, lubricate joints, prevent infections, deliver nutrients to cells, and help organs function properly. Adequate hydration can also help improve mood, cognition, and sleep. 

In general, the National Academies of Sciences, Engineering, and Medicine suggest that each day women get a total of about 2.7 liters (L), or 11 cups, of fluid and men get about 3.7 L (16 cups). At the end, we will discuss a way for you to calculate your personal hydration needs. Whole, nutrient-rich foods and beverages, including the following, also count toward your fluid intake:

• Tea

• Coffee 

• Sparkling water

• Kombucha

• Coconut water

What Factors Affect Fluid Needs?

Multiple factors influence the amount of fluid your body needs to function at its best.

Birth Sex

Compared with people born female, those born male generally need more fluid to support their increased body mass, lower average body fat, and increased calorie burn each day.

Body Weight

Hydration needs are influenced by the surface area of the body, metabolic rate, and body weight, therefore as body weight increases so do hydration needs.

Life Stage

Different life stages also require different hydration needs. Someone who is pregnant requires additional hydration to maintain amniotic fluid levels and keep baby growing. If you are a nursing mom, you will also need to drink additional fluids to help maintain milk production. 

Diet Quality

Consuming a diet adequate in fruits and vegetables can help us meet our hydration needs. Incorporating soup is also an easy way to add more fluid to your daily life. If your fruit and vegetable intake is currently lower than you would like, consider adding 1-2 servings a day and/or ensuring you are drinking additional fluids. 

Activity Level

When you sweat during exercises or on a hot day, you will need to replace the fluids lost. The American College of Sports Medicine states the intensity and duration of exercise affects how much you sweat and your subsequent fluid needs.

Unfortunately, calculating exact hydration losses from physical activity is complicated, because people sweat at drastically different rates, according to the American College of Sports Medicine. In other words, even in the exact same conditions, two people of the same gender, weight, and with similar diets will sweat differently — and thus need different amounts of fluid.

Final Thoughts

Hydrating throughout the day is very important. Too much water at a time may increase the risk of hyponatremia, a condition in which the electrolytes in the body become depleted. Hyponatremia can be life-threatening.

How to Calculate Your Hydration Needs

Calculation: Your weight (lb) x 0.5 = ounces of water/day

Example: 200 lb x 0.5 = 100 ounces/day

Your exercise habits affect the amount of water you should be drinking, as well. The American College of Sports Medicine recommends adding 12 ounces of water to your daily intake for every 30 minutes that you plan to work out.

Calculation: previous result + (number of minutes exercised/30 minutes x 12 oz) = ounces of water/day

Example: 100 ounces + (60 minutes of exercise/30 minutes x 12 oz) = 124 ounces/day