Water is essential to your health. Making up about 60% of the adult body, water is important to so many ways, such as helping to cushion your joints, control your body temperature and even support your mood.
You’ve probably heard the advice to drink eight glasses of water a day. But does this recommendation apply to everyone, and is water the only fluid that counts? Read on to learn about factors that might affect the amount of fluid you need — as well as simple strategies to ensure you get enough.
Daily Water Intake: What You Need to Know
Your body naturally loses water as you breathe, sweat and use the bathroom throughout the day. But if you lose more water than you take in, dehydration can occur. Beyond thirst, dehydration can make you feel dizzy, mess with your mood and memory, and result in digestive issues. In serious cases, it can even lead to confusion or problems with your kidneys and heart.
The good news is, there are many hydrating options available in addition to water that can help meet your needs. Fluids like soup, milk, juice, and even coffee and tea all count toward your daily intake. Although they may not be as hydrating as water, these fluids still help keep you hydrated throughout the day.
You might be surprised to learn that food can be part of the solution, too. In fact, 20% of your daily fluid intake should come from foods. High-water-content foods, defined as foods that contain 70% or more water, offer additional support for meeting your needs. Munching on them supports your daily fluid intake while also providing vitamins and minerals. Many fruits, veggies and even some dairy products help with hydration, such as:
- 70–79% water: Bananas, avocados, cottage cheese, ricotta cheese, baked potatoes, cooked corn, shrimp
- 80–89% water: Fruit juice, yogurt, apples, grapes, oranges, carrots, cooked broccoli, pears, pineapple
- 90–99% water: Fat-free milk, cantaloupe, strawberries, watermelon, lettuce, cabbage, celery, spinach, pickles, cooked squash
Factors That Affect Hydration Needs
Daily water intake needs aren't one-size-fits-all. Eight cups may be enough for one person but leave another person under-hydrated. In general, the recommended fluid intake is between 11.5 to 15.5 cups per day for adults and between 7 to 14 cups per day for children and adolescents. However, a variety of other factors play a part in determining how much you need, including:
• Gender
• Age
• Body weight
• Living in a hot climate
• Level of physical activity
• Pregnancy or breastfeeding
• Running a fever
• Having diarrhea or vomiting
If you’re experiencing influenza/flu or a stomach bug with diarrhea or vomiting, oral rehydration solutions like Pedialyte can help restore the fluid and electrolyte losses that can accompany these conditions.
Older adults, young children and babies have unique challenges when it comes to managing the risk of dehydration. Older adults might have compromised mobility, struggle to identify feelings of thirst or have conditions such as diabetes or kidney disease that can exacerbate dehydration.
In babies and young children, vomiting and diarrhea are common causes of dehydration. Because they can’t clearly communicate their needs or keep themselves hydrated, it’s important for parents or caregivers to ensure babies or young children are getting enough fluids.
Beyond counting cups of fluid, how do you know if you’re getting enough? The color of your urine can tell you a lot. If your urine is pale yellow, it is a good sign you're well hydrated. Dark yellow or amber urine can be a sign of more serious dehydration that may in some cases require medical attention.
Practical Tips for Upping Fluid Intake
If you're struggling to stay hydrated, you're not alone. It’s estimated that about 75% of Americans experience chronic dehydration. Here are a few pointers to increase your daily fluids:
- Pay attention to your body's signals and drink when you feel thirsty, especially in hot weather or during physical activity.
- Choose water as your primary source of hydration.
- Carry a water bottle with you and remember to refill it regularly, especially in between meals.
- Consider adding flavor to your water with a squeeze of lemon or lime, cucumber slices or fresh mint or basil leaves for a change of pace.
- Keep Pedialyte Fast Hydration powder packs on hand to help you rehydrate when water isn’t enough.
- Use reminders on your phone, calendar or smartwatch to drink water regularly.
- Monitor your intake and set hydration goals in a "water tracker" journal.
- Incorporate more high-water-content foods into your meals.
- Experiment with herbal teas! These are caffeine-free and come in a variety of flavors.
Adequate hydration supports both your physical and mental health. Aim to consume enough fluids to meet general guidelines each day but remember that factors like being sick and even hot weather may mean you need to drink more. Talk to your healthcare provider or a registered dietitian to get advice on your specific needs and make a plan to stay hydrated.
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