Nutrition Part 5: How Do I Hydrate Myself Each Day?

We’ve all seen Gatorade commercials miraculously rehydrating athletes, or heard our doctor say "push fluids" when sick. The message to drink water, often lacks actual information, like “how much”, “what type of fluid”, or “plain water or electrolyte replacement drink”. We’ve all heard 8 glasses a day, but what constitutes as a glass and what fluid should fill that glass.

So how much should you drink. The answer resides within you grasshopper. No seriously, it literally resides in you. Our bodies are made up 60% water. Water is required or the by-product of nearly every cellular reaction in our bodies. This cellular activity causes the average healthy adult to excrete 1.5 liters of urine, and an addition loss of a liter through sweat, breathing, and bowel movements.

To replace that fluid loss an intake of 2.5 liters (or about 85 ounces) per day gets ya even Steven. However, 20% (1/2 liter or about 17 ounces) of your fluid needs comes from the food you eat everyday. So you can actually shoot for somewhere around 2 liters or 68 ounces per day. If you exercise that day, 1 cup of fluid per hour of exercise is sufficient enough to rehydrate.

These amounts are dependent upon, if your pregnant (drink 2.3 liters/day), illness (replace for fluid loss for vomiting/diarrhea), how hot it is outside (increases how much you sweat), cold outside (calls for hot air inside that dries you out), how many trips to the bathroom you make (if it seems like your visiting the porcelain god too frequently cut back on the fluid), or if you consume caffeine (as caffeine is a natural diuretic aka makes you pee).

On a side note, my personal bias is that your fluid of choice be that of a diluted electrolyte replacement drink (i.e. AdvoCare Rehydrate or Gatorade). My whole life I have drank diluted electrolyte replacement drinks. As a kid I disliked how strong they tasted and coming from a family of 8, my mom diluted EVERYTHING. Turns out that momma was right when diluting those drinks. Not only do these drinks make plain water taste better, it also conservatively replaces sodium, potassium, and calcium – all the electrolytes that you lose all day long. Those types of drinks are rarely needed by your body in their full strength form.

Studies have produced varying recommendations over the years, but in truth, your water needs depend on many factors (as discussed above), including your health, how active you are and where you live.

Although no single formula or fluid fits everyone, knowing more about your body's need for fluids will help you estimate how much water to drink each day. If you drink enough fluid so that you rarely feel thirsty and produce 1.5 liters (6.3 cups) or more of colorless or slightly yellow urine a day, your fluid intake is probably adequate. If you're concerned about your fluid intake, check with your doctor or a registered dietitian.