- Click to share on Facebook (Opens in a new window)
- Click to share on Twitter (Opens in a new window)
- Click to share on LinkedIn (Opens in a new window)
- Click to email a friend (Opens in a new window)
How do we know if we are well hydrated? 2:01
(CNN) - Here is something you may have already known: water can do wonders for your health.
The liquid comprises approximately 60% of our body weight and allows our internal organs to perform at their best. Regulates our body temperature, keeps our joints lubricated and transports nutrients to our cells. Water also provides moisture to the skin, ensuring a radiant glow.
Even mild dehydration can be a physical stressful for the body, according to Melissa Majumdar, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics. If we are not adequately hydrated, we may experience nausea and loss of appetite, and it can be difficult to concentrate and perform physical tasks, such as carrying food or lifting weights.
So it is important to drink water. We know that. And these days, while we stay home with our reusable cups and convenient access to restrooms, there is no good reason not to drink water.
But how much is enough?
Recommendations on water
The Institute of Medicine recommends that women aim to consume 2.7 liters (or 91 ounces) of fluids a day, and men drink 3.7 liters (or 125 ounces). But this recommendation does not specifically focus on water. Rather, it includes all liquids and foods rich in water, including fruits, vegetables, and soups.
Considering that about 80% of our water intake comes from liquids and about 20% from food, that breaks down to a daily goal of about 9 cups (or 72 ounces) of fluids for women and 12½ cups (or 100 ounces) for men.
"It is a very general recommendation," said Majumdar, who noted that factors such as activity level, body composition, and even climate play a role in water needs.
"If you're a long-distance runner and you lose a lot of fluid through sweat, particularly in hot, humid conditions, you'll need a lot more water than [a] weekend warrior who is jogging in the gym."
Also, since muscle cells have a higher concentration of water than fat cells, someone with more lean muscle mass will have higher water needs, and may need to consume more water, than someone with more fat mass.
"A thinner person requires more water," Majumdar said, although he noted that "they are likely to be more active anyway and will drink more as a result."
Other factors to consider include pregnancy and breastfeeding, which increase fluid needs, as well as illness and extreme temperatures (both hot and cold).
READ : How to combat weight gain during the pandemic (beyond diet and exercise)
What counts as water
While water is often the default beverage of choice for many nutritionists, other beverages can be included as part of their daily fluid intake, such as nutrient-dense milk, mineral water, and even coffee and tea. "All fluids, with the exception of alcohol, fall under that bucket [fluid]," Majumdar said.
While it is a mistake to think that coffee and tea cause additional loss of body fluids and dehydrate you, alcohol has a diuretic effect and may increase the risk of dehydration. "Alcohol will extract other liquids," Majumdar said, "but coffee and tea provide liquids and are hydrating."
Dairy or non-dairy milks can provide important nutrients such as protein, calcium, and vitamin D. Although a cola that contains sugar can technically hydrate, “for health and wellness, it is best to avoid sugar-containing beverages as much as possible, ”said Majumdar. These drinks generally lack beneficial nutrients. An exception is 100% fruit juice; however, too much juice delivers a concentrated source of sugar, without the fiber that comes from eating all the fruit.
The institute's recommendation also includes water-rich foods such as watermelon, oranges, apples, grapes, cucumbers, lettuce, celery, and cabbage. However, water obtained from food is difficult to measure. "From a follow-up purpose, it's easier to get on with the things that are dumped," Majumdar said.
Is more water better?
Since water is vital to our daily functioning, you may be wondering if there is a benefit to drinking, for example, a gallon or more of water (a gallon is 3.7 liters or 128 ounces). But experts say that, contrary to what many people believe, exceeding our fluid needs does not provide any additional benefits.
In fact, endurance athletes who drink too much water, in the absence of electrolytes, are at risk of hyponatremia, a life-threatening condition characterized by low blood sodium levels that occurs with overhydration.
"I've had clients who end up with dangerously low sodium levels from overhydration that requires immediate medical attention to correct them," said Wendy Sterling, a board-certified sports dietitian and co-author of "How to Feed Your Child through an Eating Disorder."
Most people would benefit simply by making sure they meet their daily water needs, something Majumdar said not enough people are doing. "Carry a bottle of water as if it were your third arm," Majumdar advised. If the lack of flavor in the water is a deterrent, try adding lemon, lime, or orange slices to the water. And don't forget to alternate cocktails and wine with water or mineral water to stay hydrated.
READ : The healthiest way to prepare your coffee and possibly extend your life
While it may not always be practical to count the amount of water throughout the day, for most of us, using a combination of thirst as a guide and looking for a pale yellow urine color may indicate that we are well hydrated.
Exceptions include older adults and those who exercise intensively or for prolonged periods, who may not be able to rely on thirst during a workout and who need to follow a specific hydration plan. Also, some medications or vitamins can affect the color of the urine, Majumdar said.
Lisa Drayer is a nutritionist, author, and CNN collaborator on health and nutrition.
Water