In the Know About H2O

As summer sizzles, it’s more important than ever to pay close attention to your body’s need for hydration.

Myth: I need to drink 8 glasses of water a day.
Fact: The Institute of Medicine suggests that men consume approximately 13 (8-ounce) glasses of fluid per day and women consume about 9 (8-ounce) glasses of fluid per day. That may seem like a lot, but your body also gets fluids from food sources and other beverages in addition to water.

Of course, environmental conditions can increase the amount of water you need. If you exercise vigorously, especially during hot summer weather, drink an additional 4 to 16 ounces of water every 20 minutes. Don’t wait until the end of your workout.

Myth: If I’m not thirsty, I’m consuming enough water.
Fact: If you wait until you’re thirsty, you may already be on the road to dehydration. Instead, make a effort to consume liquids throughout the day. You’ll be able to tell if you’re consuming enough fluid by the color of your urine. It should be light in color rather than dark yellow.

Myth: I’d know if I was dehydrated.
Fact: It’s easy for dehydration to catch a person off guard. If the weather is hot and humid, you’re exercising strenuously, or you’re suffering from the flu, it’s even easier to run low on fluids. Typically you’ll begin to feel thirsty, then tired and run-down. As dehydration progresses, you’ll experience additional symptoms such as headaches, flushed skin, increased body temperature and eventually dizziness.

Keep an eye on older adults and children during the summer months to make sure they consume enough water, as they are very susceptible to dehydration.

Myth: All water comes from beverages.
Fact: There are many sources of water. In general, we should consume about 80 percent of our fluid from water and other beverages, with the remaining 20 percent coming from food. While coffee, tea, juice, and soda contribute some water, they may also contain added sugars, calories, and caffeine. So, be careful to consume them in moderation within a balanced diet and know that drinking water is really the best choice. Here is a list of some common foods and their water content.

Source: USDA Agricultural Research Service, 2005. USDA National Nutrient Database for Standard Reference, Release 18.

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