Understanding Hydration: A Practical Guide
About 60% of your body is made of water. It plays a key role in all of your body systems. It helps regulate your body temperature, transport nutrients to cells, supports digestion, cushions joints and much more. Meaning fluid is essential for life!
How Much Water Do You Really Need?
It’s more helpful to think about your fluid needs—not just water. This includes all liquids like coffee, tea, milk, and even soups. Everyone needs a different amount of fluids each day. Your needs depend on your age, gender, activity level, and the weather. The most important thing is to drink enough to avoid dehydration (see signs of dehydration below). However, there are general fluid guidelines that can help you gauge your needs.
Daily fluid goals (from all fluids, not just water):
- Women (19+ years): 9 cups (about 2.2 litres)
- Men (19+ years): 12 cups (about 3 litres)
1 cup = 250 mL
Most people do well with 6–8 cups of water plus other fluids during the day. It really depends on your total fluid intake from all sources.
What counts as fluid?
- Water (still, sparkling, or infused)
- Milk (and milk alternatives)
- Coffee and tea
- Soups and broths
- Juices, smoothies, shakes
- Soft drinks, sports drinks, and energy drinks
- Alcoholic beverages
Contrary to popular belief, moderate consumption of caffeinated beverages and alcohol does not cause dehydration. While they may have a mild diuretic effect (increasing urination), the fluid content still adds to your daily total.
Water Is Still the Best Choice
While many beverages contribute to hydration, water remains the most healthful option. It’s calorie-free, affordable, and has no added sugars or sodium. Drinks with added calories, sugars, high levels of caffeine and alcohol can negatively impact health over time.
How to Tell If You're Getting Enough
| Signs of Hydration | Signs of Dehydration |
|---|---|
| Light yellow urine | Darker urine |
| Regular urination frequency (4 or more times a day) | Infrequent urination (Less than 4x/day) |
| Comfortable digestion and regular bowel movements | Digestive symptoms like constipation |
| Good skin turgor (skin bounces back when pinched | Dry mouth |
| Headaches, fatigue, or weakness | |
| Confusion or dizziness |
As we age, our sense of thirst decreases, so it’s important for older adults to drink regularly even without feeling thirsty.
Tips to Stay Hydrated Throughout the Day
If you are interested in working on hydration - experiment and see what works for you!
Here are some strategies that might help:
- Start your day with a glass of water
- Keep a reusable water bottle nearby as a visual reminder
- Pair drinking water with daily routines (e.g., before meals or when you get back from walking the dog)
- Include hydrating foods like cucumbers, oranges, berries, and lettuce
- If plain water isn't appealing, try herbal teas, infused water, or sparkling water
Is Too Much Water a Thing?
Some people may have a fluid restriction. If you have certain medical conditions such as kidney disease or congestive heart failure or are taking medications that make you retain water, discuss your fluid needs with your health care provider.
While rare it's possible to drink too much water. This is most often seen in endurance athletes or people drinking excessive amounts of water in a short period of time.
Balance is key, your fluid needs go up when:
- You’re physically active or sweating more
- The weather is hot or humid
- You’re pregnant or breastfeeding
- You have a fever, vomiting, or diarrhea
Athletes or highly active individuals may need a hydration plan tailored to their needs, especially if workouts last over an hour.
Does Drinking Water Help With Weight Loss?
Many people believe that drinking water plays a significant role in weight loss, either by boosting metabolism or making one feel fuller to reduce calorie intake. While water is essential for overall health, its direct impact on weight loss may not be as significant as commonly thought.
For more information about the science behind hydration and body weight check out this blog post.
Bottom Line
There is no one-size-fits-all plan when it comes to hydration. In general it’s a good idea to aim for regular fluid intake throughout the day and pay attention to your body’s signals.
If hydration is something you want to work on - reach out to your Constant Health Dietitian to brainstorm and experiment!