Summer is a great time to discuss hydration because we tend to spend more time in the sun and heat, which can drain the body of water more quickly than normal. But sometimes it’s hard to know how much water to drink and also what counts as “water” in the body.
Adults need 8-10 cups of water per day. (1 cup = 8 oz) This is about 64 oz or about 1900 mL. Now, we don’t get water just out of the faucet, we also get water from the food that we eat, which does contribute to our 8-10 cups per day. However, there are foods that have more water in them than others – can you say fruits and vegetables?
If you don’t eat a balanced diet – meaning moderate amounts of all the food groups – than you probably won’t get enough of your water from food. That would probably put you in the 10 cups a day group.
The funniest thing that happens in my office with clients happens when we talk about water. I laugh every time it comes up. 90% of people begin to count it up in their head like this…
Ashley: “How much water have you had to drink today?”
Client: “Well, I had 1 cup of coffee this morning, and a bottle with lunch, then I had a diet coke and then another bottle before I came to see you. So, I guess about 6 cups so far today.”
Ashley: “Ok…let’s talk a little bit more about that…”
Newsflash – Coffee and Pop DO NOT COUNT AS WATER! In fact, anything with caffeine counts against your water consumption. Think of caffeine as negative water. Caffeine pulls water from the body, which is why you probably have to use the bathroom shortly after your latte in the morning. I use the following as a handy guide:
Anything caffeinated is a 2:1 replacement ratio.
Any vice (cigarette, alcoholic beverage, etc) is a 1:1 replacement ratio.
Example: Tyler needs 8 cups of water per day. He drank 1 cup of coffee with breakfast, and smoked 4 cigarettes throughout the day. How many cups of water does Tyler need to hydrate his body for the day?
Tyler’s Baseline Needs: 8 cups
Replacements: 1 cup coffee = 2 cups water (to break even)
4 cigarettes = 4 cups water (to break even)
Total Needed: 14 cups of Water
Most clients at this point are stunned and tell me that I am crazy if I think they can drink 14 cups of water per day. I say, you gotta pick which one is worth it. Either way, your body needs the water in order to efficiently function. So you either drink 14 cups of water or give up some of the cigarettes and caffeine. It’s your choice.
Dehydration can make you very sick. We lose water all day long when we are active, when we sweat, when we urinate, etc. We need to replace that water.
Signs of Dehydration:
- Thirst
- Loss of Appetite
- Dry Skin
- Dark Colored Urine
- Dry Mouth
- Fatigue / Weakness
- Headaches
Try to drink 8-10 cups of water every day for one week. You may experience increased urination for a short period of time, but your body will adjust I promise. I guarantee that you will feel so much better if you can do that for a week. Then you just have to find a way to keep it up!
Happy Drinking! (Water that is…)
Blessings,
Ashley
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