Your body is made up of about 60 percent water. This includes most of your brain, heart, lungs, muscles, and skin. The water in your body also helps in regulating internal temperature, transporting nutrients, flushing out waste, forming saliva, lubricating joints, and serving as a protective shock absorber for vital organs.
The question is, how much fluid do you need to consume to keep these vital functions operating smoothly? The answer is, it depends. Fluid intake requirements vary depending on age, weight, physical activity, general health, and climate. Additionally, the more fluids your body loses due to sweating and other processes, the more fluids you need to replace. For example, your fluid intake needs increase when you exercise, run a fever, experience diarrhea or vomiting, and so on.
One way to monitor fluid intake need is to set a fluid intake goal for the day, such as drinking 8 cups or ½ your weight in ounces, and then notice how your body responds. You will know you are staying well hydrated if your urine is pale yellow or colorless. If it is dark yellow or orange, you will want to increase your fluid intake. Additionally, if you are feeling thirsty throughout the day, you aren't getting enough fluids. Your thirst is also a sign to increase your fluid intake.
Since water has zero calories it is an ideal fluid option. Many people say that carrying a water bottle with them throughout the day is a great strategy for drinking more and staying hydrated. If you don’t enjoy drinking water plain you can try infusing it with natural flavors. Here are a few ideas for you to try:
- Water | Strawberries | Raspberries | Blackberries
- Water | Oranges | Lemons | Limes | Cucumbers