The typical recommended water consumption is eight 8-oz. glasses per day. Drinking enough water every day is important for your body to function properly. Approximately 60 percent of your body is composed of water, and every bodily system is dependent on it. Dehydration is a common condition caused by drinking too little water, leading to fatigue and a lack of energy, as well as more serious conditions.
Is Eight Enough?
The amount of water you need to stay hydrated varies from person to person. In general, you need to take in more water than you expel during the day. Water is released from your body when you sweat and urinate. Therefore, if you exercise regularly, your body may require more than 64 oz. per day. In fact, in 2004, the Food and Nutrition Board increased the daily required water consumption amount to 91 oz. for women and 125 oz. for men. This is because active individuals perspire more, especially during intense physical workouts and in hot temperatures.
Sources of Water
Meeting your daily water requirement may seem like a chore. However, the truth is that your body needs a certain amount of fluids on a regular basis, but not necessarily water. Although water may be the cheapest and most easily accessible option, it has no flavor. Coffee, tea, juice or other sweetened drinks offer a more flavorful, palate-pleasing choice. Unfortunately, these drinks can be high in sugar and calories, which can lead to weight gain. Fruits, such as melons and oranges, are also a good source of fluids; so is soup.
Older Adults
It is important to take in fluids throughout the day instead of waiting until you feel thirsty because thirst is a sign that you may already be dehydrated. Older adults are more prone to dehydration because their responses are impaired and signals of thirst do not occur as quickly. In fact, approximately one-third of Americans over the age of 60 may not be consuming enough water from food and beverages on a daily basis, according to the USDA.
Urine
If you are not sure whether you are consuming enough fluids to meet your body's needs, note the color of your urine throughout the day. Clear or slightly yellow urine is an indicator of good hydration. Dark yellow urine, on the other hand, is suggestive of dehydration. You may also be dehydrated if you urinate infrequently during the day and have bouts of fatigue. Carrying around a bottle of water throughout the day is a convenient way to keep your fluid level up. If you are unsure whether you are sufficiently hydrated or are experiencing symptoms of dehydration, consult your doctor.
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