In general, specific water guidelines vary, but we spoke to 10 nutritionists on the quantity of water that should be consumed as well as other things you should be aware of to stay well-hydrated.
Mix Water with additional nutrients to ensure optimal hydration
” Water alone will not hydrate the body; electrolytes are lost through both physical and emotional stress so it is important to hydrate with key electrolytes such as potassium, sodium, and magnesium,” said Carolyn Dean, medical doctor and nutritionist. Dean suggests drinking the equivalent of half your entire bodyweight (in pounds) in the form of ounces of water, and adding half one teaspoon of sea salt for every quarter cup of water you drink.
Depends on Change in Activity and Temperature
“For the average healthy adult I recommend eight cups of water a day,” said Alyson Fendrick who is a registered dietitian. “However water requirements changing with the activity level and fluctuations in temperature. Athletes should drink two cups of water prior to exercising before exercising, and one and a quarter cup every twenty minutes during exercise.
They should consume at least a 16-20-ounce portion of water for at least four hours prior to exercising and drink an 8 to 12 ounce serving of water between 10 and 15 minutes prior to exercising. Three eight-ounce portions of water are recommended each 15-20 minutes while doing less than 60 minutes of exercise. Drink 3-8 one ounces of sports drinks or dilute sport drink (five up to 8 percent carbohydrates with electrolytes) every 15 to 20 minutes while exercising for more than 60 minutes.”
Do Not Rely on Your Thirst
“Don’t always rely on thirst to tell you when to drink,” said Isabel Maples, registered dietitian nutritionist. “If you’re working out or are having a very hot day, make sure you drink plenty of. The level of thirst can be particularly low (as as a sign) for children and older people. The most effective way to determine whether you require more? Examine what color your urine is. It should be light yellow. Like lemonade. Not as dark yellow as Apple juice.”
Eight Glasses a Day
“On a normal day, it’s recommended that each person drink about eight glasses of water per day,” said Rebecca Lewis, registered dietitian for HelloFresh the most popular food kit delivery company in the world. “To put the situation in perspective, you should consume four 16-ounce glasses of drinking water, or 2 and one-half large water bottles a day. This may sound to be a lot of water but it’s a good investment to improve your overall well-being, energy levels and your waistline, especially when working out. If you’re feeling extremely hungry, it’s the body’s signal to tell you that you’re dehydrated.!”
Half Your Body Weight in Ounces
Brad Davidson, certified nutritionist who is a certified nutritionist, suggests that people drink half your bodyweight in ounces every day, as increasing their intake of water can increase metabolism by up to seven percent. For instance, if you weigh 200 pounds Davidson suggests drinking 100 ounces water every day.
Half Your Body Weight In Ounces
Another nutritionist is in agreement with Davidson regarding the measurement of water you consume according to your weight. “For healthy clients, I normally recommend to either take in 25-30 milliliters of fluid per kilogram of body weight or to take the client’s weight in pounds and divide that by two to get the number of ounces of fluid per day,” said Jennie Miremadi who is a certified nutritionist. “So, if a client was 140 lbs, I would recommend 70 ounces of fluid per day.”
Hydrate Through Additional Foods and Drinks
“I have many patients and clients who say they dislike the taste of water,” said Jill Weisenberger, registered dietitian nutritionist and certified diabetes educator. “I make them aware that foods can aid in meeting the requirements for hydration. Certain foods are rich in water. Fruits, vegetables, as well as cooked grains are some examples. Caffeine isn’t the major dehydrator that people believe it is, therefore I don’t recommend moderate quantities of tea that isn’t sweetened and coffee for the majority of my clients.”
Increase Based on Age, Health, and Physical Activity
“The Institute of Medicine has determined that a healthy person living in a temperate climate needs a daily amount of 13 cups (three liters) for a male and nine cups (about two liters) for a female,” said Andrea Cox, nutritionist for Healthy.co.id. “If you are a heavy exerciser it is essential to drink enough fluids to account for the loss of sweat that you’ve experienced. If you reside in a hot climate you might also require more because of the sweat you experience throughout the day.”
More for Men Than Women
“The adequate intake for men is about 2.7 liters of fluid per day and 2.2 liters for women, because women have more fat mass than men which does not require water,” said Monica Heather Auslander, registered dietitian. “The recommended intake was specified as defined by IOM (Institute of Medicine) as the amount that is generally considered to satisfy the majority of healthy individuals’ requirements. The requirements for water vary from person to person , and must be adjusted based on gender, age and weight. Body fat percentage, medical or metabolic issues, exercise and the temperature outside.”
Water in Addition to Other Liquids
“Aim to consume eight 16-ounce glasses daily, spaced evenly throughout the day,” advised Lori Kenyon Farley, certified nutritionist. “One glasses every 2 hours will help you reach your goals. If you exercise and lose hydration due to sweating, drink water prior to or during, and particularly after your exercise. Even if you consume other drinks throughout your daytime, these shouldn’t be considered as part of your water options, as some do not hydrate, and some will drink more caffeinated drinks or the alcohol.” Diet coke may be dehydrating and cause the following 18 frightening negative effects when you drink it.
YOU MAY ALSO LIKE
- Foods Chart
Games for Kids
Exercise and Fitness
Banana Oatmeal Cookies
Meal Planning Recipes
Supplements For Athletes.
Vitamins and Minerals Chart.
Nutrition During Pregnancy