You Should Be Drinking More Water – Part II

Last week, we talked about the importance of drinking an adequate amount of water. There is a growing body of evidence from research studies that shows significant relationships between chronic low daily water consumption and various diseases and abnormal metabolic function. This is likely due to chronically elevated levels of certain hormones that are trying to tell you to drink more water. A surprising percentage of individuals (estimates range from 19-71%) in the US are not consuming enough water for optimal health. Let’s try to change that.

Many groups have published recommendations for total water intake, including the National Academy of Medicine (NAM). But the amounts recommended vary significantly. Determining a universal water requirement is very difficult. Individual water requirements can vary greatly, both on a day-to-day basis and between individuals, because of many factors.

• Sex – Men typically need more water than women, based on body size and muscle mass.
• Age and life stage – Children need less water than adults, teenagers more than younger children. Women who are pregnant or breastfeeding need more water than the average adult woman.
• Activity/Exercise level – People who are more physically active need more water than those who are more sedentary.
• Climate – More water is needed in hot and/or dryer climates.
• Dietary contents – For example, eating foods with high water content decreases your plain water needs, and eating high sodium or high protein foods can increase your water needs.
• Kidney function – How well your kidneys can concentrate, or dilute urine is important.

• Thirst – Your body tells you when you need more water. Pay attention to your body and drink more water whenever you are thirsty. Your body can sometimes confuse thirst with hunger, so if you feel hungry, drink a glass of water first, then reassess your hunger after a little time.
• Urine color – Pale or transparent yellow urine typically indicates sufficient hydration. Darker yellow or amber urine is generally a sign of dehydration. Remember that urine in the toilet bowl is diluted by the water in the bowl. If your urine looks yellow in the toilet, you’re probably not drinking enough water.

• Start and end each day by drinking a glass of water. Your body dehydrates overnight so this can really help keep your body at optimal hydration.
• Set a daily goal for water intake based on your estimated fluid needs.
• Keep a reusable water bottle with you. It serves as a reminder to drink more water, and it is easy to refill in most situations. It’s also better for the environment than single use plastic water bottles.
• Use your smart phone or a timer to set reminders for yourself to drink water at intervals throughout the day.
• Replace other drinks with plain water. Soda, other sweetened drinks, and sports drinks can contain loads of added sugars, sodium, and other ingredients that can actually increase your water needs and can be detrimental to your health in other ways. Just 8 ounces of soda can exceed the recommended daily added sugar intake.
• Black coffee and tea have some health benefits (with moderation), and do contain water, but they also contain chemicals that act as diuretics. Limit these drinks to 3-4 cups a day and drink about 4 ounces of additional water for every 8 ounces of coffee or tea.
• Drink one glass of water before each meal.
• If you have concerns about the quality of your tap water, consider using a water filter.
• Eat more foods that are high in water, such as watermelon and other melons, zucchini, celery, lettuce, and cabbage.