Are You Drinking Enough Fluids?

By Kara Ten Kley, Registered Dietitian

There is a great deal of emphasis placed on the foods we eat, but not near as much attention on what we drink. This article will give you science-based information to improve your hydration!

The National Academy of Sciences (NAS) recently gave new guidelines on beverages. First, it is probable that people need more fluid than was previously thought: about 9 cups of fluid a day for women and 13 for men. While it is possible and very healthy to reach this goal with water alone, many nutrition studies have shown that both children and adults drink 45% – 50% more liquid when it is flavored. That is a good reason to grab a variety of healthy beverages you enjoy whether it is low fat milk, fruit juices, lemonade, tea or an occasional soda. New scientific research points to the fact that low caffeine containing drinks can be counted toward the overall fluid intake, such as teas and some soda.

Getting enough fluid is crucial to your health, because water is the number one component of our body weight. Water plays a huge role in regulating body temperature, transporting nutrients and oxygen, and cushioning joints and organs. Make it a priority to drink at least 9 cups a day for women and 13 for men. If a person is continually lacking in fluids, it can be linked to disorders such as headaches, fatigue, cramps gallstones, bladder cancer, irregular heartbeat, and impaired mental focus. Drinking low or non-caffeinated beverages throughout the day is the best protection.

In addition, the beverages you drink can be a nutritional powerhouse to boost your health! Many fruit and vegetable juices, sports drinks, and nutritional supplements are a good source of potassium, folic acid, calcium, and important antioxidants such as beta-carotene. Fresh squeezed fruit and vegetable blends which can be found on campus at the Rock's Edge are loaded with good things!

Did You Know?

  • Fluids are NOT absorbed any faster when consumed cold or at room temperature. Contrary to popular thinking, the temperature of the beverage does not affect fluid absorption. Drink what sounds best to you. While exercising, of course most people prefer cold to help normalize body temperature. To keep your favorite beverage cold freeze the bottle or container before you exercise or head to the gym.
  • When active, do NOT rely on your thirst level. Drink based on your sweat loss. Exercise can dampen your sense of thirst, tricking you into believing you aren't thirsty. For sports hydration information, contact your Registered Dietitian, Kara Ten Kley @ 650-2972
  • Check your hydration status. The color of your urine can help. If it looks like apple juice, that's a sign you are dehydrated. If it looks lighter like that of lemon juice, you may be doing a good job of keeping hydrated.