The Importance of Staying Hydrated

With summer just around the corner, it's more important than ever that we are hydrating our body with the right amount of fluid to keep us cool in the heat. But why exactly is staying hydrated important? How much water should I really be drinking? Can I only drink water to meet my fluid needs? Today we’ll be answering these questions and setting the record straight about hydration misconceptions!

Why Is Water So Important?

Water has a variety of essential functions in our body. Some of which include:

1) Regulation of Body Temperature - Water helps regulate body temperature through sweating and absorbing excess heat.

2) Nutrient and Oxygen Transport - Water helps carry the nutrients we eat and the oxygen we breathe to the necessary cells in our body.

3) Waste Removal - Water helps eliminate waste products through urination, sweating, and bowel movements.

4) Joint Lubrication - Water lubricates and cushions joints, protecting them from damage.

5) Maintaining Blood Pressure – Drinking enough water ensures your blood volume, or amount of blood, is enough, which helps regulate your blood pressure.

6) Digestion - Water is essential for digestion, helping to move food through the digestive system and prevent constipation.

7) Cognitive Function – Proper hydration supports brain function and cognitive ability.

8) Skin Health - Water contributes to healthy skin by keeping it moist and lubricated.

What Is the Right Amount of Water to Drink?

I’m sure we’ve all heard the classic advice of drinking 8 glasses of water/day, and while this is a great place to start, it's important to note that there is no one-size-fits-all approach to hydration. Several factors, such as your activity level, the climate of where you live, your individual health conditions, and whether or not you are pregnant or breastfeeding, impact your daily water needs.

Diet and wellness culture like to promote the idea that you can never drink enough water. However, this is not the case! Your kidneys are only able to process 4 cups of water per hour, so anything over this can place you are risk of water toxicity – a life-threatening condition.

Unfortunately, the symptoms of dehydration and overhydration are eerily similar, including headache, fatigue, and dizziness. While you may experience these symptoms and assume you are dehydrated, consider if you may actually be overhydrated before reaching for your water bottle. A good rule of thumb to determine if you are adequately hydrated is peeking in the toilet. If you are well hydrated, your pee will appear light yellow. Dark yellow pee typically means you are dehydrated, while clear pee can mean you are overhydrated.

What Contributes to My Fluid Intake Besides Water?

While drinking water is the best source of hydration, there are other ways to hydrate if water isn’t your jam. Teas, and specifically herbal teas, are great for hydrating and can make meeting your fluid needs more exciting! Most fruits and vegetables have a super high water content and can be a great tool to help you reach your fluid needs. Lastly, try adding fruits, such as lemons or raspberries, or flavors to your water to help boost its flavor. If you find yourself sweating frequently, consider adding an electrolyte packet to your drink!

Working With a Dietitian

Hopefully this blog post helped clear up any questions you had about hydration. If you are worried about the amount of water that you are drinking, and want to work on becoming more hydrated, consider working with a Dietitian who can help you create a plan based on your individual needs!

-Isa Porrazzo, Registered Dietitian