Is the recommendation of 8 (8-ounce) glasses of water really the key to staying hydrated? For everyone? As a Registered Dietitian, I am constantly asked the age old question of ‘how much water should I be drinking?’. And while it’s an important question, there are a few precursors we should think about first. A BIG one being how much fluid are you drinking at baseline? So let’s breakdown why staying hydrated is important (besides that walking-Stanley-water-bottle-of-a-person telling you so), how much should you be drinking, tips for staying hydrated and checking your hydration.
Me at 8pm when I forgot to drink an ounce of water all day
Why Hydration Matters
Hydration isn’t just about glowy skin or blood pressure. Drinking adequate water/fluid (more on that below) helps to regulate your body temperature, maintain organ functioning, lubricate joints, deliver nutrients to cells, improve sleep, mood and brain function, and last but certainly not least, it is essential for proper digestion.
When our bodies are in a constant or semi-constant state of dehydration, it pulls from two sources to make up what you’re lacking – your gastrointestinal track (hello constipation) and your blood. The blood part sounds scary, but you see it happen in real time on what’s probably a more consistent basis than you realize. That darn honey or amber colored urine is just really concentrated waste (ew) because there isn’t enough fluid on board.
How Much Should I Be Drinking?
Before numbers start getting thrown around, know that 20% of your fluid needs are met through food. As general recommendations go though, men should be getting 3.7L (16 cups) and women 2.7L (11 cups) per day. Holy water! After factoring in hydration from food, I want my men guzzling ~13 cups and women closer to 9 cups per day. Friendly reminder here folks, one cup is 8 fluid ounces.
Does it all have to be plain old water though? Not really to be honest. Look, I don’t recommend people start downing juices, sodas or a boat load of electrolyte waters – but mixing in some seltzer, unsweetened kombcha, maybe a Spindrift or two is perfectly acceptable.
Let’s talk coffee and tea for a second. The myth is that these drinks are not hydrating because they’re diuretics and thus, make you pee more. But the truth of the matter is they are actually hydrating…to a point. A 500mg caffeine point. We still net fluid while drinking coffee and tea until our intake surpasses 500mg/day. What’s 500mg of caffeine in terms of coffee or tea you ask? Great question.
- Home brewed coffee, 1 cup (8 ounces) = 95mg
- Commercially brewed coffee
- Starbucks = 180/ 260 / 330mg
- Dunkin Donuts = 215 / 300/ 415mg
- Espresso, 1 shot = 65-75mg
- Black or green tea, 1 cup = 20-45mg
Checking Your Hydration
There’s nothing our body’s do this immediate or this clearly to tell us when we’re lacking something in our diet. For example, protein deficiencies take forever. But hydration – nah, it’s literally like ‘hold my beer’.
Clients will ask me all the time, ‘do you think I’m getting enough water?’ And I answer their question with a question (everyone’s favorite) – ‘well, what color is your urine lately?’ See below.
In addition to your urine color, the sensation of thirst is often your first sign of dehydration. So start sipping.
Increasing Your Hydration
First things first, figure out how much fluid you’re drinking per day and increase by 8-ounces per week. A gradual increase will ensure you’re not living in the bathroom all day. It’s takes our kidneys and bladders time to catch up to the increase, so easy does it. This is not a race.
Other handy tips include using straws, add flavor to your plain water (cucumber slices, fruit, etc.), set timers or alarms on your smart phone for daily reminders to drink and lastly, consider getting a time-marked water bottle.
Because everyone’s health and fluid needs are different due to age, acute or chronic disease, talk with your healthcare professional before adjusting your fluid intake. Interested in meeting with a dietitian to learn more? Book an intro call now!
Disclaimer: Statements in this post are for educational use only and are not intended to diagnose, cure, treat or prevent conditions. Readers are advised to consult with their healthcare providers prior to making any changes to their healthcare management.
Is the recommendation of 8 (8-ounce) glasses of water really the key to staying hydrated? For everyone? As a Registered Dietitian, I am constantly asked the age old question of ‘how much water should I be drinking?’. And while it’s an important question, there are a few precursors we should think about first. A BIG one being how much fluid are you drinking at baseline? So let’s breakdown why staying hydrated is important (besides that walking-Stanley-water-bottle-of-a-person telling you so), how much should you be drinking, tips for staying hydrated and checking your hydration.
Me at 8pm when I forgot to drink an ounce of water all day
Why Hydration Matters
Hydration isn’t just about glowy skin or blood pressure. Drinking adequate water/fluid (more on that below) helps to regulate your body temperature, maintain organ functioning, lubricate joints, deliver nutrients to cells, improve sleep, mood and brain function, and last but certainly not least, it is essential for proper digestion.
When our bodies are in a constant or semi-constant state of dehydration, it pulls from two sources to make up what you’re lacking – your gastrointestinal track (hello constipation) and your blood. The blood part sounds scary, but you see it happen in real time on what’s probably a more consistent basis than you realize. That darn honey or amber colored urine is just really concentrated waste (ew) because there isn’t enough fluid on board.
How Much Should I Be Drinking?
Before numbers start getting thrown around, know that 20% of your fluid needs are met through food. As general recommendations go though, men should be getting 3.7L (16 cups) and women 2.7L (11 cups) per day. Holy water! After factoring in hydration from food, I want my men guzzling ~13 cups and women closer to 9 cups per day. Friendly reminder here folks, one cup is 8 fluid ounces.
Does it all have to be plain old water though? Not really to be honest. Look, I don’t recommend people start downing juices, sodas or a boat load of electrolyte waters – but mixing in some seltzer, unsweetened kombcha, maybe a Spindrift or two is perfectly acceptable.
Let’s talk coffee and tea for a second. The myth is that these drinks are not hydrating because they’re diuretics and thus, make you pee more. But the truth of the matter is they are actually hydrating…to a point. A 500mg caffeine point. We still net fluid while drinking coffee and tea until our intake surpasses 500mg/day. What’s 500mg of caffeine in terms of coffee or tea you ask? Great question.
- Home brewed coffee, 1 cup (8 ounces) = 95mg
- Commercially brewed coffee
- Starbucks = 180/ 260 / 330mg
- Dunkin Donuts = 215 / 300/ 415mg
- Espresso, 1 shot = 65-75mg
- Black or green tea, 1 cup = 20-45mg
Checking Your Hydration
There’s nothing our body’s do this immediate or this clearly to tell us when we’re lacking something in our diet. For example, protein deficiencies take forever. But hydration – nah, it’s literally like ‘hold my beer’.
Clients will ask me all the time, ‘do you think I’m getting enough water?’ And I answer their question with a question (everyone’s favorite) – ‘well, what color is your urine lately?’ See below.
In addition to your urine color, the sensation of thirst is often your first sign of dehydration. So start sipping.
Increasing Your Hydration
First things first, figure out how much fluid you’re drinking per day and increase by 8-ounces per week. A gradual increase will ensure you’re not living in the bathroom all day. It’s takes our kidneys and bladders time to catch up to the increase, so easy does it. This is not a race.
Other handy tips include using straws, add flavor to your plain water (cucumber slices, fruit, etc.), set timers or alarms on your smart phone for daily reminders to drink and lastly, consider getting a time-marked water bottle.
Because everyone’s health and fluid needs are different due to age, acute or chronic disease, talk with your healthcare professional before adjusting your fluid intake. Interested in meeting with a dietitian to learn more? Book an intro call now!
Disclaimer: Statements in this post are for educational use only and are not intended to diagnose, cure, treat or prevent conditions. Readers are advised to consult with their healthcare providers prior to making any changes to their healthcare management.
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