She Strengthens

The Truth About Staying Hydrated

Why Water Matters

Your body is made up of approximately 60% water, and every organ, cell, and tissue relies on it to function properly. Even a 1-2% loss of body water can impair brain function, making hydration crucial for overall health. Water helps regulate body temperature, transport nutrients, and remove waste products. It’s essential for healthy skin, joints, and muscles, and even plays a role in maintaining a healthy weight.

How Much Water Do You Really Need?

The age-old question: how much water should you drink daily? The answer is, it’s not a one-size-fits-all solution. Factors like age, activity level, climate, and health status all impact your individual hydration needs.

Age Matters

The Institute of Medicine recommends the following daily water intake:

• Men 19+: 101 ounces (about 13 cups)
• Women 19+: 74 ounces (about 9 cups)
• Children 4-8: 40 ounces (about 5 cups)
• Children 9-13: 56-64 ounces (about 7-8 cups)
• Children 14-18: 64-88 ounces (about 8-11 cups)

Pregnancy and Breastfeeding

During pregnancy, aim for 80 ounces (about 10 cups) of water daily. Breastfeeding mothers should target 104 ounces (about 13 cups) daily.

Climate and Activity Level

If you live in a hot and sunny climate, you’ll need more water to stay hydrated. The same applies if you’re physically active, especially in high temperatures. Aim to drink 16-20 ounces of water 4 hours before exercise, and another 16-24 ounces for every pound of water weight lost during exercise.

Illness and Hydration

When you’re sick, it’s essential to stay hydrated to help your body recover. Aim for your recommended daily intake, and drink slowly and steadily throughout the day.

Other Sources of Hydration

While plain water is the best beverage choice, you can also get hydration from other sources:

• Coconut water: high in electrolytes and a good alternative to sports drinks
• Coffee and tea: contribute to hydration, despite being diuretics
• Foods with high water content: watermelon, cucumber, lettuce, and strawberries are all great options

The Risks of Dehydration

Dehydration can lead to serious health issues, including:

• Mild dehydration: trouble thinking clearly, fatigue, dizziness, dry mouth, and dull skin
• Severe dehydration: overheating, kidney stones, shock, low blood pressure, and dark urine

Can You Drink Too Much Water?

Yes, it’s possible to overhydrate, which can lead to hyponatremia (low sodium levels in the blood). Symptoms include brain swelling, muscle weakness, confusion, and seizures.

Staying Hydrated Made Easy

To ensure you’re drinking enough water:

• Listen to your body and drink when you’re thirsty
• Drink consistently throughout the day
• Carry a refillable water bottle
• Add flavor with fresh fruit juice or herbs

Stay Hydrated, Stay Healthy

Remember, hydration is crucial for overall health. By understanding your individual needs and making hydration a priority, you can maintain optimal health and well-being.