Water is essential for all life, be it plants, fungi, or animals including humans. Without water all these would die. We’ve all seen at least one house plant that we have neglected to water for too long. Luckily, unlike our house plants we don’t depend on someone to come by and give us a regular drink.

Why do we need water?

Why do we need to drink water and stay hydrated every day? Besides quenching our thirst and dry mouth, water has many essential roles in our body.

Roles of water in the body

• Maintains a normal body temperature

• Helps bring nutrients and oxygen to our cells

• Necessary for digestion and maintaining our metabolism

• Keeps joints lubricated

• Removes waste products from our body through urine and stool

Our body is made up of 50% - 60% water, our brain is 75% water, and our blood is 83% water. We lose water throughout the day through several ways.

Ways we lose water

• Urine and stool

• Breathing

• Sweating

If we do not replace the water that we lose throughout the day we will start becoming dehydrated. This may occur quicker if we are doing vigorous activity, have diarrhea or are on a diuretic. Dehydration can lead to serious complications in our body that only get worse the more dehydrated we become.

Levels of dehydration

• 1% - we become thirsty

• 5% - we start to feel warmer and more tired. 

• 10% - we start getting confused and vision may get blurry

• 20% - chance of death becomes a serious possibility 

Luckily most people will not reach the higher levels of dehydration without knowing it. This typically occurs in people who are excessively exercising and not rehydrating or people who are seriously ill. 

However, even if we are not dehydrated, not consuming enough water throughout the day can slow down our metabolism, make us feel sluggish or foggy, make our skin look wrinklier and saggier, and increase hunger.  

How much water do we need?

The recommended amount for adults is around 8-10 cups (64-80 fluid ounces) of water per day. This would mean you have to drink little more than one cup every two hours in a 12 hour day. Take a second and think about how often you drink water throughout the day. Is it anywhere close to this amount? If yes, then you’re doing great and should keep it up! If not, then this is something you should try improving in your daily routine to improve the health of your body.

It’s important to remember that 8-10 cups of water per day is only a reference amount for an average person not participating in activities that can lead to extra water losses. You may need more or less water throughout the day. If you are exercising or doing a task that produces sweat, you will need more water to replace the extra losses. 

Keep in mind that we get water from our food sources as well. All foods have some water in them so depending on what you are eating you may not need to drink as much water.

Foods high in water content

• Fruit

• Watery vegetables (tomatoes, cucumbers, lettuce)

• Yogurt and other wet dairy products (cottage cheese, kefir)

• Soups and stews
  

How to tell if you are not drinking enough water

• Urine is a dark yellow (your 1st urine in the morning is concentrated and will always be darker)

• Feeling thirsty and/or hungry

• Headache or feeling sluggish

Tips to drink more water throughout the day.

• Carry a bottle with you throughout the day. Get a fun water bottle that shows off your style or way of life.

  • Take a sip anytime you think about it

  • Take a sip anytime you look at your bottle

  • Take a sip anytime you pick up and take your bottle

• Have a glass of water before eating (this works great to reduce how much you eat as well!)

• Start your day and end your day with a glass of water

• Add flavor to your water (lemon slice, flavor powders, flavor drops)

Keep in mind that you do not need to replace electrolytes unless you are exercising vigorously for more than one hour or are having diarrhea. Many flavored products come with added electrolytes and are unnecessary. However, it will not hurt your body to consume these in moderation unless you are on a restricted intake of sodium or potassium. I will review the need for electrolytes in a future blog so make sure to sign up for the weekly blog email to not miss it! 

If you are interested in improving your health or need help with your daily food choices schedule a free consultation to get started on your new path to a healthier you! 

Written by: Adam Skowyra MPPD, RDN, LD