How Much Water Do You Really Need? - Page 2
Check Your Fluids
If your urine is unusually strong smelling or dark, it may be a sign that you are mildly dehydrated. But many things can affect your urine, from medications and multivitamins to certain foods or beverages, such as asparagus or beer. So also keep an eye on any changes in how much water you pass. Low urine volume over the course of a day is usually associated with dehydration.
Preventing and Treating Dehydration
The best treatment for dehydration is prevention. If you know you're going to be exercising or laboring in a hot, dry environment, it's a good idea to make sure you're well hydrated to start with. Take water with you, and watch out for early signs of dehydration.
To recover from and treat mild dehydration, slowly drink water or pure fruit juice until you no longer feel thirsty. A banana or a serving or two of another fruit will help restore the minerals you may have lost. Many fruits and vegetables have a lot of water in them, so you don't need to rely on drinks alone for staying hydrated.
Bottled vs. Tap: Which water is best?
What About Sports Drinks?
Sports drinks are fine if you prefer the taste, but they don't typically hydrate the body at a faster rate than water. Also, some research indicates that sports drinks may cause more gastrointestinal discomfort than water does, and they contain sugar, which will add to your daily calorie intake.
Don't Be Fooled by Rules
Although there is probably no danger in following the 8 x 8 fluid rule, When it comes to how much water you should drink in a day, it’s important to know that your own individual fluid needs may vary. Drink fluids in comfortable amounts, and pay special attention to your fluid intake during warm weather and times of physical exertion or illness. When you work hard or work out, also remember to monitor your own signs and symptoms of dehydration. Paying attention to your body can help you promptly determine whether you need to up your intake of water or supplement your diet with more foods with high water content.
Quick Q&As
Water for Weight Loss?
Q. I've heard that drinking more water will help me lose weight. Is that true?
A. Well . . . yes and no. Drinking water before or with your meal may help you feel fuller faster. And if you're replacing your regular sugary soda with a glass of zero-calorie water, then yes, it may help you reach your weight loss goals quicker. But simply upping your water intake -- without cutting back on calories -- isn't going to wash away those extra pounds. Read more on water and weight loss.
Age-Related Fluid Needs
Q. Do people over 65 have special water needs?
A. For people over age 65 who have medical conditions, it is important to work with a healthcare provider on proper fluid intake, because too much water may be as dangerous as too little.
You don't have to get all of your liquids from beverages.
Over 90% water
- Watermelon
- Strawberries
- Tomatoes
- Celery
- Spinach
- Cucumbers
- Broccoli
- Carrots
- Oranges
- Apples
- Peas
- Grapes
- Cantaloupe
- Potatoes
