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Water! How much do I need?

Disclaimer: Water intake varies based on age, weight, exercise, and other factors. The following recommendations are for adult men and women. Please consult your physician before starting any new diet changes.

The Science:

The National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is:

  • About 15.5 cups (3.7 liters) of fluids for men

  • About 11.5 cups (2.7 liters) of fluids a day for women

These recommendations cover fluids from water, other beverages and food. About 20 percent of daily fluid intake usually comes from food and the rest from drinks.

3.7 x .20 = .74 liters from food for men

2.7 x .20 = .54 liters from food for women

So recommend:

3 liters for men

2.2 liters for women

1 liter is 33.8 ounces

3.8 liters is 1 gallon

What does if look like:

Other factors:

Camelbak® has a great calculator that helps determine your water needs based on age, weight, temperature, etc.

https://www.camelbak.com/en/hydrated/hydration-calculator

Heat and Exercise: According to a Banner health family physician “People should listen to their bodies. It is important to drink before and during physical activity in hot weather and not wait until thirsty. And if, after a period of yard work or an intense workout in the heat, watch for the signs of dehydration.”

Body weight:

The basic equation for determining this is by dividing your body weight in half. So, if you weigh 200 pounds, you would need 100 ounces of water per day if you're not doing anything strenuous.

Benefits:

  • Keep your temperature normal

  • Lubricate and cushion joints

  • Protect your spinal cord and other sensitive tissues

  • Get rid of wastes and toxins through urination, perspiration, and bowel movements

Tips:

  • Carry a water bottle for easy access when you are at work of running errands.

  • Freeze some freezer safe water bottles. Take one with you for ice-cold water all day long.

  • Choose water instead of sugar-sweetened beverages. This can also help with weight management. Substituting water for one 20-ounce sugar sweetened soda will save you about 240 calories. For example, during the school day students should have access to drinking water, giving them a healthy alternative to sugar-sweetened beverages.

  • Choose water when eating out. Generally, you will save money and reduce calories.

  • Add a wedge of lime or lemon to your water. This can help improve the taste and help you drink more water than you usually do.

  • Drink a glass of water or other calorie-free or low-calorie beverage with each meal and between each meal.

  • Drink water before, during and after exercise.

  • Drink water if you're feeling hungry. Thirst is often confused with hunger.

Precautions:

  • Try using a reusable water bottle vs plastic water bottles if possible

  • Although uncommon, it's possible to drink too much water. When your kidneys can't excrete the excess water, the sodium content of your blood is diluted (hyponatremia) — which can be life-threatening.

  • Normally functioning kidneys can handle more than 0.7 L (24 oz) of fluid per hour;

Resources:

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256

https://www.cdc.gov/healthywater/drinking/nutrition/index.html

http://www.nationalacademies.org/hmd/~/media/Files/Activity%20Files/Nutrition/DRI-Tables/9_Electrolytes_Water%20Summary.pdf

http://www8.nationalacademies.org/onpinews/newsitem.aspx?RecordID=10925

https://www.azcentral.com/story/entertainment/life/health/2016/06/22/too-much-water-harm-you-heat-summer/86215892/

http://www.crystalgeyserasw.com

http://wt.kimiq.com/how-many-cups-are-in-a-liter-of-water/

https://health.usnews.com/health-news/blogs/eat-run/2013/09/13/the-truth-about-how-much-water-you-should-really-drink

Phone: 520-510-0144

Fax: 602-715-1393

4838 E Baseline Rd Suite 127
Mesa, Arizona 85206

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