How Do I Stay Well Hydrated?

Learn how to stay well hydrated with Sharon Palmer’s top nutrition tips.

Question: How do I know if I am adequately hydrated? 

Sharon’s Answer: 

This time of year, it seems like everyone is a little bit more concerned about adequately hydrating their bodies. So I’m answering a few questions about hydration on the blog.

How do you know if you are suffering from true dehydration?

Some of the signs that you can look for include dry mouth, extreme thirst, less frequent or dark colored urination, fatigue, dizziness, and confusion. If you have a condition in which you can’t keep down fluids for more than 24 hours, or you are at high risk for dehydration (i.e., the very young or old, people with chronic illness), you should pay even closer attention. If you work outside or are performing outside during periods of high heat, that’s another special risk factor to keep in mind, because you are at increased risk of dehydration.

How should you hydrate your body?

The number one liquid to hydrate your body is water—good old fashioned and from the tap. I recommend using a home filter system to remove many impurities that have been of concern in our public water systems. You can inquire about water testing within your own community for more information about water quality. Bottled water is a huge bane on the environment, as the plastic is produced by fossil fuels, the bottles are transported around the world using even more fossil fuels, and they end up in landfills. There is no true need for sports drinks for the average person. However, if you are an athlete or work in high heat conditions with large sweat losses, they may be helpful to replace some electrolytes. I only suggest up to one serving of juice per day as one of your beverage choices. And of course sugary beverages—sweetened sodas, teas, coffee, fruit drinks—are linked with obesity and metabolic concerns. Studies are conflicting on the benefits of artificially sweetened drinks. There have been many health risks linked with consumption of energy drinks, so I don’t recommend them.

How can you tell how much water you should drink?

Humans, like all animals, have a natural set of physiological controls that trigger the body to feel thirst when it needs to maintain fluid intake. However, for some people (especially older adults) the sense of thirst may not be enough to maintain optimal hydration. The latest recommendations suggest water intake per age group; for example, adult women should consume 10 cups per day, and adult males 11 cups per day.

What happens if you don’t stay properly hydrated?

The kidneys function best in the presence of abundant hydration. You can also have decreased physical performance, cognitive performance, GI function, heart function, headaches, and skin issues related to dehydration. And over a long period of time, dehydration can further the development of chronic diseases.

Check out the other nutrition questions I’m answering at The Plant-Powered Dietitian:

How to Prepare Dried Beans to Avoid Antinutrients
Does Roasting Veggies Ruin Nutrients?
Is “clean eating” a healthy lifestyle?

Image: Herbal Lemon Lime Mint Water, Sharon Palmer, MSFS, RDN