Hydration Facts and Recommendations

If you don’t drink enough water, you can become dehydrated. Even mild dehydration can drain your energy and make you feel tired, and extreme dehydration can do MUCH worse. Up to 60% of the human body is comprised of water, the most essential ingredient for life.

Although it is possible to stay hydrated through foods and mixed beverages, water is definitely the healthiest way to hydrate. Sports drinks tend to contain sugars that act as natural diuretics and cause your body to lose back much of the H2O gained.

So how much should I drink? Just tell me!  According to the Institute of Medicine, a healthy adult living in a mild climate needs about 13 cups of water a day. The adequate intake for women is about 9 cups per day. That is very close to the widely-publicized 8, 8-ounce glasses/day doctor recommendation. If you are out and about, sweating or you have a higher activity level, your body may need even more water. 

If you are not properly hydrated you may start to feel dizzy or fatigued, or you may even feel hungry. In fact, it is VERY COMMON to mistake dehydration for hunger. If you are a person who is constantly hungry or struggling with weight, try drinking a glass or two of water and see if that crushes your craving.

There are several ways to remember to drink your water. One way is to carry around a water bottle at all times and constantly sip it. One of our favorite ways is to fill a gallon jug with water. Mark the jug with a permanent marker that specifies hourly benchmarks throughout the day. Use 8am, 10 am, 12pm, 2pm, 4pm, 6pm and 8pm, or use intervals such as lunch, work break, and after workout. Whatever motivates you.

Make sure to drink your water, stay hydrated, and be healthy!