Do we have any need more basic than water? With our rising cultural obsession with finding the “perfect diet” by carefully calculating macro- and micronutrient needs, we have lost sight of the basic, whole foods that have sustained humans for centuries. Let’s focus on the simplest, yet arguably most powerful thing you can give your body: water.
Water is the ultimate thirst quencher! Your body is composed mostly of water and all bodily functions depend on it. Water carries nutrients to cells to fuel metabolism. It also plays a major role in cleansing your body, flushing toxins from vital organs. In short, water helps everything that goes into your mouth flow through your body and get to where it needs to be. Just mild dehydration can make your joints and muscles hurt and lead to headaches and constipation…so drink up!
How Much Do You Need?
Every time you breathe, sweat, and urinate you lose some water. Drinking throughout the day will replenish your losses. The Institute of Medicine (IOM) recommends 15 1/2 cups (3.7 L or 125 oz) for men and 11 cups (2.7 L or 91 oz) for women every day. Fluid needs are increased during pregnancy and lactation. Pregnant women require an additional 300 mL/day, for 12 1/2 cups (3L or 101 oz) during pregnancy. Breast milk contains 87% water, and the average milk production is 780 mL/day (containing 700 mL water) during the first 6 months of breastfeeding. Water requirements increase 600-700 mL/day to a total of ~14 cups (3.3-3.4 L or 112-115 oz) for breastfeeding women. Remember than on average food provides about 20-30% of your fluid needs, so not all of your daily intake needs to come from a glass. The values listed here encompass all fluid intake during the day, from beverages (water, juice, tea, coffee) as well as solid foods (fruits, vegetables etc.).
What Impacts Water Needs?
Activity. Replace what you sweat! The amount of extra fluid you need for activity depends on both intensity and duration. Drink an extra 1.5 – 2.5 cups of water for short bouts of exercise (~1 hour of activity). If you engage in longer bouts of intense exercise (e.g. lengthy runs/bike rides), you need to replace electrolytes as well as water. For these activities, choose coconut water for a great, natural source of both electrolytes and fluid.
Health. Water needs are increased during times of infection (extra water is lost through fever, vomiting, diarrhea etc.). Other conditions, like UTIs, also require additional water to help flush out the infection. There are also cases where water requirements decrease: heart failure and types of kidney, liver, and adrenal diseases require fluid restriction per your MD’s recommendation.
Location. The temperature and elevation of your environment impact body water. Areas of extreme heat and humidity, or even heated indoor air, can cause moisture loss from the skin. (Even though it is currently frigid in CT, I can still become dehydrated from the heat in my home!) Altitude also impacts water loss. If you are living at an altitude greater than 8,200 ft it can cause you to experience increased urination and more rapid breathing, which use up extra body fluid.
Wake Up With Water!
The body looses water throughout the night, so it is important to hydrate first thing in the morning. Try and begin a habit of making water the first thing that flows through your system upon waking. I enjoy drinking warm water with lemon or with aloe vera juice to start my day and liven up my digestive system.
Make It Interesting.
If you are one of those people who just doesn’t find plain water exciting enough, try infusing it with your favorite fruit or chilling an herbal tea. My favorite fruit infusions are pineapple & sage, cucumber & mint, or the classic lemon & lime (but any fruit will work!). In this photo, I froze mint leaves and raspberries into ice cubes and used them to flavor and decorate a simple water glass (which looks especially appealing when you are the hostess). It is amazing how simply increasing water consumption, without making any other dietary changes, can improve mental clarity, regulate digestion, and increase overall energy.