Posted on February 23, 2022 by Katauna Jayde Loeuy. This entry was posted in Eating Well and tagged hydration, water. Bookmark the permalink.
Water is an essential element of life and helps us in a myriad of ways. Staying hydrating has lasting impacts including increased longevity and energy, healthy skin, and clearer minds.
This month, we encourage you to increase your daily hydration by participating in our 28 Day Hydration Challenge! Work to reach your goal each day and see how much better you feel after 28 days.
We asked UW registered dietitian Jill Irvine for an overview of what dehydration is and why it is so important to be properly hydrated throughout the day. Read on for Jill’s insights and best tips to getting your daily dose.
What is dehydration?
Dehydration is defined as an abnormal loss of water from the body. The human body is made of 60% water. Even a 1.5% loss of water can trigger dehydration, leading to changes in mood, decreased energy and decreased mental clarity. This happens when your body loses and/or uses more water than you take in from drinking and eating.
Dehydration can happen in any situation, at any time of year, however hot summer and early fall days increase the risk. Other factors that increase risk for dehydration are strenuous exercise, extreme temperatures (hot or cold), illness (vomiting, diarrhea, inability to drink enough) and air travel. Anyone can become dehydrated; however young children and older adults are at higher risk.
Signs of dehydration include:
- Fatigue
- Headache
- Increased thirst
- Urine is low volume and darker than usual, the color of apple juice instead of lemonade
- Dry mouth
- Flushed skin
- Faster breathing and pulse rate
- Dizziness
How can I prevent dehydration?
Dehydration is preventable by drinking and eating adequate amounts of fluid. But how much is that? According to the Institute of Medicine, an adequate intake (AI) for men is 13 cups (3 liters) of total beverages daily and for women, 9 cups (2.2 liters) of total beverages daily. People who are active have higher fluid requirements.
The American College of Sports Medicine recommends drinking at least 2-2 ½ cups (16-20 ounces) of fluid one to two hours before an outdoor activity and 3/4 to 1 ½ cups (6 to 12 ounces) of fluid every 10 to 15 minutes you are outside. Afterward, drink 2 to 3 cups (16-24 ounces) of fluids. Weigh yourself before and after exercise, for every pound lost, drink 20-24 extra ounces of fluids.
Water is the best thing to drink to stay hydrated as it offers numerous benefits, including:
- Maintains body temperature
- Lubricates and cushions joints
- Protects the spine and other tissues
- Helps eliminate waste through urine, sweat and bowel movements
- Aids in digestion and absorption
- Keeps skin looking healthy
- Calorie free
- Often, it is free
Good fluids options to stay hydrated include:
- Water (add lemon or lime wedges, cucumber or ice cubes made of no sugar added juice to make it a little more exciting)
- Flavored, carbonated water with no calories
- Fat free or skim milk
- Coconut water
- Coffee or tea
*A note about coffee and tea: caffeine is a diuretic, however studies have shown coffee intake in moderation (1 to 4 cups per day) has not been shown to cause dehydration and can provide hydration similar to water.
Foods can contribute 20% of your total daily fluid requirement. Foods high in water content include:
- Lettuce
- Watermelon
- Celery
- Cucumber
- Strawberries
- Tomatoes
- Zucchini
- Cantaloupe
- Grapefruit
- Cottage cheese
- Tofu
- Water packed tuna fish
What shouldn’t be used to hydrate?
Less ideal fluid options include soda, juice and sports or energy drinks as they are often high in sugar and calories. Alcohol is a diuretic and can contribute to dehydration.
Is it possible to be over-hydrated?
Although rare, it is possible and potentially dangerous. Over hydration happens when fluid intake is more than the kidneys can remove in the urine, about ½ liter per hour. In general, a person would have to consistently drink at least 6 gallons of water daily to cause over hydration. This can lead to hyponatremia, a dangerous imbalance of sodium in the body.
Symptoms of over hydration can be similar to dehydration:
- Confusion
- Headache
- Fatigue
- Nausea and vomiting
- Irritability
- Muscle spasms, cramps or weakness
- Seizures
- Coma
As opposed to dark colored urine when dehydrated, urine will be colorless if over-hydrated. People at highest risk for over hydration are endurance athletes who drink an excessive amount of fluid in a short period of time. Drinking fluids with sodium and potassium during and after strenuous exercise can help maintain electrolyte balance in the body.
Tips for increasing water intake and staying hydrated
- Find a water bottle you really like and will use, then take it with you everywhere
- Drink a glass of water before and after each meal
- Make water more enjoyable by adding lemon, lime, cucumber, or ice cubes made of no sugar added juice
- Drink flavored, carbonated water with no calories
- Don’t wait until you’re thirsty to drink water
- Monitor urine color; lemonade is good, apple juice is too dark
- Increase water/fluid intake when exercising, especially outside in the heat
- Eat fruits and vegetables high in water content
Jill Irvine is a registered dietitian, certified dietitian, and certified nutrition support clinician who works in the Neonatal Intensive Care Unit at The University of Washington Medical Center.
She enjoys run commuting to work and tries to drink a gallon of water every day.
FAQs
A good general recommendation is about one half-liter of water per hour of moderate activity in moderate temperatures. You may need to increase how much you drink as the temperature and intensity of the activity rise.
How do you hydrate properly? ›
Most healthy people can stay well hydrated by drinking water and other fluids whenever they feel thirsty. For some people, fewer than 8 glasses may be enough. Other people may need more. While plain water is best for staying hydrated, other drinks and foods can help, too.
How to properly rehydrate? ›
Water. While it likely comes as no surprise, drinking water is most often the best and cheapest way to stay hydrated and rehydrate. Unlike many other beverages, water contains no added sugars or calories, making it ideal to drink throughout the day or specifically when you need to rehydrate, such as after a workout.
How do you practice proper hydration? ›
According to the U.S. National Academies of Science, Engineering and Medicine, men should drink 3.7 liters (about 16 cups) and women 2.7 liters (about 11 cups) of fluid per day. You need to drink even more water if you exercise, sweat or have an illness (diarrhea, vomiting, fever).
How do I make sure I drink enough water? ›
12 Simple Ways to Drink More Water
- Understand your fluid needs. ...
- Set a daily goal. ...
- Keep a reusable water bottle with you. ...
- Set reminders. ...
- Replace other drinks with water. ...
- Drink one glass of water before each meal. ...
- Get a water filter. ...
- Flavor your water.
Milk is more hydrating than water
For example, milk was found to be even more hydrating than plain water because it contains the sugar lactose, some protein and some fat, all of which help to slow the emptying of fluid from the stomach and keep hydration happening over a longer period.
Should you sip water to hydrate? ›
We grab a bottle of water and guzzle it down, often in one go, to satisfy that thirst. But that's not really the best way to hydrate, says Lindsay Baker, PhD, a senior principal scientist at the Gatorade Sports Science Institute. “In general, it's best to sip a little bit throughout the day,” Baker says.
How quickly does water hydrate you? ›
It can take just 5 minutes to begin rehydrating your body. On the other hand, if you drink water while eating, your body will prioritize digesting food before water. This often takes up to 120 minutes to digest water and rehydrate your body.
How to fix dehydration quickly? ›
The fastest way to cure dehydration is to drink fluids, particularly those that contain electrolytes, such as sports drinks or oral rehydration solutions. People unable to drink properly due to medical conditions may require IV hydration for faster results.
How to absorb water better? ›
Drinking water before or during a meal or snack is another good way to hydrate. “Drinking water with amino acids or fats or vitamins or minerals helps the body take up more of the water, which is why beverages like milk and fruit juice tend to look pretty good in these hydration studies,” he says.
Water is best consumed slowly as opposed to quickly. Your body can absorb water more efficiently when you sip it gently, which leads to improved hydration. Drinking too quickly can cause bloating, discomfort, and problems with digestion.
How to stay hydrated overnight? ›
You can avoid sleep dehydration by drinking plenty of fluids throughout the day, eating foods with a high water content, and keeping your bedroom cool to minimize sweating while you sleep. The best drinks for hydration are plain water, fruit-infused water, and, when needed, sports drinks with electrolytes.
How to drink water correctly in a day? ›
To prevent dehydration and make sure your body has the fluids it needs, make water your beverage of choice. It's a good idea to drink a glass of water: With each meal and between meals. Before, during and after exercise.
How do I know if my body is absorbing enough water? ›
The amount you need to drink depends on how active you are, where you live, and your overall health. So listen to your thirst. If you're not sure you're drinking enough, check the color of your pee. Clear or pale yellow means you're all set.
How can you tell if you are hydrated enough? ›
One way to make sure you're properly hydrated is to check your pee. If it's clear, pale or straw-colored, it's OK. If it's darker than that, keep drinking.
How to drink water correctly, sitting or standing? ›
You would feel like drinking more and more water in a frequent manner. So, it is suggested that you should always drink water while sitting and in smaller sips. Never drink water while standing because you would suffer from indigestion. If you drink water in a standing position, it can cause ulcers and heartburn.
How much water does it take to rehydrate? ›
The time it takes to rehydrate can vary depending on how mildly or severely dehydrated you are. If you are experiencing mild dehydration, the body can rehydrate in 45 minutes with around 600mL of water. For more severe dehydration, it can take longer and will usually require medical attention.
How can you tell if you're properly hydrated? ›
One way to make sure you're properly hydrated is to check your pee. If it's clear, pale or straw-colored, it's OK. If it's darker than that, keep drinking.
How to fix dehydration fast? ›
With mild or moderate dehydration, drinking plenty of fluids should be enough to replenish your fluids. While water is the best choice, you can also drink electrolyte solutions, fruit juice, or clear broths. Make sure to take small sips at a time and to dilute juices with water to avoid stomach irritation.
How long does it take to rehydrate after drinking? ›
It can take just 5 minutes to begin rehydrating your body. On the other hand, if you drink water while eating, your body will prioritize digesting food before water. This often takes up to 120 minutes to digest water and rehydrate your body.
