Dehydration – How Much Water Should I Drink?

The answer to this question is not simple. Your water needs depend on factors, such as overall health, size and weight, activity level, time of year and where you live.

Your body depends on water, and water accounts for about 60 percent of your body’s weight. Water is necessary for carrying nutrients to your cells, flushing bacteria and toxins from your system, and preventing dehydration.

Our body loses water throughout the day, through urine, breathing, perspiring and sweating. A typical adult will lose anywhere from 2 to 3 liters a day depending on lifestyle. This means you need to replace the water at the same rate and level as what is lost in order to prevent dehydration. When the total water content goes below a certain level, dehydration starts, and thirst kicks in.

In general, you should drink 2 to 4 liters of water a day, depending on your lifestyle. Replenishing water can be done by consuming water, beverages and foods that contain water.

You don’t need to just drink water to reach your fluid needs. What you eat will provide a significant portion of your fluid needs. On average, food provides about 20 percent of total water intake.

There are times that you will need to increase the amount of water you drink:

• When you exercise or participate in an activity that makes you sweat.
• When the weather becomes hot or humid, or indoor air is heated, such as hot yoga which will cause your skin to lose moisture rapidly.
• If you become ill or have an ongoing health condition. If you have a fever, vomiting or diarrhea, your body will lose additional fluids.
• Some medications have side effects including dry mouth or the medication acts like a diuretic and requires that you increase your fluid intake.

Try to keep yourself hydrated with water as a first choice and keep beverages such as juice, coffee, tea or soda to a minimum.  Water should make up the major portion of your daily fluid intake.

Remember to:

• Drink a glass of water/ beverage with each meal
• Drink water before, during and after exercise
• Carry a water bottle with you and drink small amounts of water throughout the day. Drinking large amounts of water at one time isn’t good for you!

If you drink enough fluids so that you rarely feel thirsty and your urine is colorless or light yellow your fluid intake is probably adequate.  If you are not sure if you are dehydrated, please contact your health care practitioner or doctor.