Are you drinking enough water?
Ahhh, summertime. It’s sunny and hot. You’re soaking up the sun in parks, on hikes, or at the beach. You’re super active. And you’re probably more social and perhaps even a little boozier than in the colder months. The summer is the perfect time to check in with yourself and make sure you are staying hydrated. We have heard it over and over again – it’s important to drink enough water throughout the day. And we’ve definitely been told more than once that the right amount of water is universal: eight ounces of water, 8 times a day. But is it true? Do we all need to follow the 8/8 water rule, every day?
Not really.
There is actually no scientific evidence that we need eight cups of water per day. There, I said it! While it seems like a sensible idea to put a number on proper hydration, there isn’t a set amount of water that everyone needs to be drinking. In some cases, 64 ounces may be too much. Optimal daily water intake is unique for every individual and will change from day to day based on external factors like weather and activity level, as well as internal factors such as blood sugar. So, without a set number of glasses specified for us to drink, how can we tell if we are hydrated?
Let’s look at a few signals from the body about our hydration level.
Mild to Moderate Dehydration (most common)*:
Dry, sticky mouth
Feeling tired, sleepiness
Dry skin
Headaches
Constipation
Dizziness or lightheadedness
Minimal urine (average urination is 7-8 times during the day)
Muscle cramps
Other factors to consider:
Besides your activity level and the weather (if it’s hot or humid you’ll need more water), the foods you eat can also help to reduce or increase the amount of water you’ll need in your day. If you’re diet is full of whole foods like vegetables, fruits, broths, green juices, and smoothies, then count these foods towards your water intake! Vegetables and fruits have high water content. But, if your diet is more processed with a higher intake of refined flours and sugar; drink up! These foods count against your daily water intake and you’ll need to compensate. Sugary or caffeinated beverages like coffee, black tea, soda, and energy drinks are also going to up your water needs. However, if you find yourself excessively thirsty despite your effort to hydrate, this could indicate blood sugar imbalances or poor kidney function. These conditions do require a more precise fluid intake.
OK, so how much water do we need?
There are two simple ways to figure it out: the first is your thirst! The feeling of thirst shows that your blood concentration has increased by around two percent. Experts will define dehydration as beginning when that concentration has risen by at least five percent**. So, thirst is an excellent warning sign to hydrate.
The second sign is the color of your urine. A pale or straw colored yellow is an indication that you’re well hydrated. Dark yellow or scant urine means your body needs more water. If you’re on a B-complex supplement, this gauge does not apply. Supplementing with B vitamins will often turn your urine an electric yellow hue so pay more attention to the amount of times you use the bathroom. If you go several hours without urinating, you need more water!
(Quick Nutritionist Tip: If you are not that into water and rarely drink a glass, I recommended to start by drinking half your body weight in ounces of water per day. After you’ve gotten into the habit of drinking water regularly, observe your urine color and adjust accordingly.)
What’s the best water to drink?
This question deserves its own post, but for now, focus on filtered or spring water to hydrate. Spring water contains natural minerals that are helpful in replenishing electrolytes in the body. Coconut water is a great choice post-workout, as it is full of electrolytes, amino acids, and antioxidants. Drink in moderation, though, as it contains a good amount of natural sugars.
Take Home Message: Listen to Your Body
Much like our diet, our optimal water intake depends on our own, unique bio-individuality. There are no set number of glasses of water that will achieve proper hydration for everyone. Observing your own body’s signals is the best way to measure your water intake. So, listen up!
* http://articles.mercola.com/dehydration-symptoms.aspx
** http://www.ncbi.nlm.nih.gov/pubmed/12376390
Kris Smyth
Master Nutritionist Therapist and Certified Health Coach
Her Health Coach certification was received in 2011 through the Institute of Integrative Nutrition (IIN). This certification allows Kris to be a coach and a support system in helping clients reach their health goals. In 2013, Kris moved from NYC to Denver to earn her Nutrition Therapy Practitioner certification at the Nutrition Therapy Institute (NTI). Kris was educated by highly experienced naturopathic doctors and nutritionists in science-based nutrition and nutrition protocols to effectively help prevent dis-ease, support healing and optimize health. In 2016, she received her second certification through NTI to become a Master Nutrition Therapist. Kris has also worked alongside acupuncturists, naturopaths, and functional medicine practitioners to further enhance her knowledge and experience in holistic health and nutrition.
Kris currently lives in Brooklyn where she runs Kris Wellness and partners with some of the best wellness practitioners in Brooklyn. She is the premier Holistic Nutrition Consultant at The Meal Collective – a natural food chef service offering private and group chef services that provide its clients with convenient, healthy, and therapeutic meals. She also works at Element Healing Arts in Carroll Gardens, offering individualized nutrition consulting to its clients. Finally, Kris is a nutritionist at InviteHealth, a high quality supplement company with shops all over the greater New York City area.