You've heard it time and again, "You must drink eight glasses of water a day", but you struggle and gag as you force the fluids you have been told are necessary to be healthy. Nonsense!
The average man requires approximately 125 oz. of water daily and average women need approximately 91 oz. However, most people get adequate hydration from the foods they eat and the fluids they drink in their normal diet. The U.S. government developed something called the "Dietary Guidelines for Americans" and have indicated that "purposeful drinking" (drinking when not thirsty) is only required in situations where one is exposed to heat stress or performing sustained vigorous activity.
An apple is 84% water, broccoli is 91% water, ground beef is 56% water, even a plain bagel is 33% water! Fruits and vegetables are a huge source of water so those eating a healthy diet including plenty of these foods need not force water beyond their comfort level.
Dehydration is serious business. This is not to minimize the importance of staying well hydrated. In hot, humid weather, one can become dehydrated very quickly. Vigorous exercise in extreme temperatures should be avoided. However, when unavoidable, water breaks are usually needed approximately every 20 minutes.
With exception of alcohol which is known to dehydrate, most other beverages contribute to hydration in the same way water does. Caffeinated beverages do have a slight diuretic effect but the water they contain more than offset the loss and still contribute to hydration on a smaller scale than non-caffeinated beverages.
Many people believe drinking lots of water helps them lose weight. Some short-term studies have shown some evidence of truth in this theory. Participants in the study tended to consume fewer calories when they drank water, presumably because the water helped them feel fuller, thus eating less food.
A simple way to determine your hydration level is to examine the color of your urine. A clear or pale urine indicates good hydration whereas a darker urine can indicate dehydration. It is advisable for those with darker urine to drink more fluids.
Sports drinks which add sodium and electrolytes to help retain fluid are only useful in vigorous endurance activities. Regular water or other beverages are better for normal hydration as the extra sodium in your diet is usual not normally advisable otherwise.
Most people don't realize that it is actually possible to drink TOO much water. Forcing excessive amounts of water in a short period of time can put a huge strain on the kidneys. Even endurance athletes are advised by the International Marathon Medical Directors Association not to drink more than 31 ounces of water per hour during extensive exercise.
Know the facts about water and remember, when in doubt, check your urine daily and get extra fluids when you are showing signs of dehydration.
