How Hydrated Are You?
A simple way to monitor fluid status is to evaluate the color of urine throughout the day.
Proper hydration is great for the general health of your hair, skin and immune system. It’s one of the simplest, most straightforward treatments for many common ailments. The fluid levels in our body are constantly fluctuating as we lose or gain water, which is why water is key to our biological functions. The thing is most people do not know when they actually need water. Yes, being thirsty is an indicator. However, the best way to prevent dehydration, which is the lack of sufficient water in the body, is by drinking water before you are thirsty. If you wait until your thirsty, you are already dehydrated.
Here are a few tips to stay hydrated:
- Be consistent– Drink water throughout the day
- Do it first thing in the morning– Start the day off right
- The right kind of drink counts– Aim for 90% of fluid intake from water
- Nix your thirst before training– Hydrate prior to exercise
- Hydrate During and After exercise
The University of Florida has stated that up to three-fourths of Americans drink well below the recommended levels and are chronically dehydrated. So, make sure you are staying properly hydrated. Pay attention and listen to your body.
How Much Water Do I need?
We’ve all heard the advice to drink eight glasses of water a day. But how much we actually need to drink is very individualized and depends on many factors, including gender, age, health issues, environment, and of course, activity levels.
Here is how to calculate how much water you should drink a day.
- Your weight: The first step to knowing how much water to drink every day is to know your weight. The amount of water a person should drink varies on their weight, which makes sense because the more someone weighs the more water they need to drink. A two hundred pound man and 100 pound woman require different amounts of water every day.
- Multiply by 2/3: Next you want to multiple your weight by 2/3 (or 67%) to determine how much water to drink daily. For example, if you weigh 175 pounds you would multiple that by 2/3 and learn you should be drinking about 117 ounces of water every day.
- Activity Level: Finally, you will want to adjust that number based on how often you work out, since you are expelling water when you sweat. You should add 12 ounces of water to your daily total for every 30 minutes that you work out. So, if you work out for 45 minutes daily, you would add 18 ounces of water to your daily intake.
- To make it a little easier to calculate how much water to drink every day, here are the recommended amounts for a range of weights. Remember to adjust for your activity level.
|Weight||Ounces of Water Daily|
|100 pounds||67 ounces|
|120 pounds||80 ounces|
|140 pounds||94 ounces|
|160 pounds||107 ounces|
|180 pounds||121 ounces|
|200 pounds||134 ounces|
|220 pounds||148 ounces|
|240 pounds||161 ounces|