The Basics with Hydration

I definitely went to post this yesterday buuuuuuut I fell asleep before I hit save and yeah 😂 that is just kind of what happens here.

But with it getting hotter out and it becoming a bigger need to stay hydrated… I figured I would put this out there to just kind of cover the basics. This is not the end all to be all. This is just some quick stuff to put out there.

If you are somebody who is out in the heat more, please look more into the additional resources and pay attention to your hydration levels. It’s crazy important. As an endurance athlete who has run some races in some crazy heat, I have seen my fair share of people carried off the course, sitting on the sidelines sick, and all other things… all due to hydration and electrolyte issues because of the change in environment. It really matters. Like life and death matters depending on the situation.

Why?

Your body is composed of 45-60% water. This fluid is essential for various functions—such as blood, sweat, and tears—as well as for less obvious roles: regulating body temperature, producing hormones, and preventing your brain from hitting your skull during exercises like burpees.

Daily Water Needs

The National Academy of Medicine recommends that healthy men and women consume approximately 13 cups and 9 cups of fluids daily, respectively, with 1 cup equaling 8 ounces.

Higher fluid intake may be necessary for those who are physically active or exposed to warm climates, while lower amounts may suffice for individuals with smaller body sizes.

It’s important to understand that this is a general guideline, not a strict daily target. For most people, drinking less won’t necessarily harm their health, as individual fluid needs can vary daily.

The body’s thirst mechanism is reliable and is controlled by the brain, which monitors blood volume and osmolality. For most people, drinking when thirsty is sufficient. If you’re not thirsty, you likely don’t need to drink more water.

Hydration for Special Groups

Athletes and Exercisers: They should consume at least 3 liters (101 ounces) on exercise days and consider electrolyte drinks for long or intense activities.
Pregnant Women: 10 cups or 80 ounces according to the National Academy of Medicine
Breastfeeding Women: 13 cups or 104 ounces according to the National Academy of Medicine
Older Adults: Should drink an additional 8 to 16 ounces (.25 to .5 liters) over their level of thirst due to a diminished thirst response and other age-related factors.

Monitoring Hydration

For those in special situations (like hot climates, pregnancy, or older age), checking urine color can be a good indicator of hydration status. Pale yellow indicates good hydration.

Darker urine indicates higher concentration and less water. However, foods, medications, and vitamin supplements can also affect urine color. Smaller volumes of darker urine may indicate dehydration.

Source: ‘How much water should I drink?’

Additional Resource: All About Dehydration

Hydration Affects

A lack of fluids could cause your heart to need to work harder to pump oxygen through your body
Hydration levels can affect your memory, mood, concentration, and reaction time
Water can help our body’s ability to also regulate temperature
Water plays a big part in how we digest our food
Water can also help with fullness levels when it comes to weight loss
All non-alcoholic sources count towards daily fluid intake

Hydration & Pain Sensitivity

“Consuming enough water to remain hydrated is an essential, but underappreciated evidence-based way to optimize recovery. Losses of as little as 1% of body mass due to water loss can increase pain sensitivity but is significantly decreased upon rehydration (Ogino et al., 2014). A published study in women showed that a 0.9% loss of body mass from water loss increased post-exercise pain sensitivity by 13% and unpleasantness by 12% while reducing pain tolerance by 8% (Tan et al., 2022).” – NASM Physique & Bodybuilding Certification

Alcohol

Alcohol suppresses anti-diuretic hormone, causing increased urination and potential dehydration, especially if consumed rapidly or on an empty stomach. To prevent this, consume alcohol with food and water. Also if you’re consuming alcohol, make sure to drink a glass of water between each alcoholic beverage to stay hydrated.

Caffeine

Although caffeine is believed to be a diuretic, research shows that over 180 mg daily (about two cups of coffee) may increase short-term urination in some people but doesn’t necessarily cause dehydration. Thus, caffeinated beverages like coffee and tea can contribute to daily water intake.

Ways to Increase Water Consumption

Keep a Reusable Water Bottle Handy:
- Always have a reusable water bottle with you for easy refilling and as a visual reminder to drink water.
Set Timers:
- Set timers on your phone every 2 hours to remind you to drink another 8 to 10 oz.
- Using a stopwatch timer can help you track your drinking intervals effectively.
Infuse Your Water:
- Add flavor to your water with citrus fruits, zest, fresh mint, cucumber, ginger, watermelon, or crushed berries.
- Water enhancers like powders or drops can also be a great option.
Set Water Intake Goals:
- Establish specific deadlines for consuming set amounts of water throughout the day.
Habit Stacking:
- Pair drinking water with another habit you already have. For example, drink from your water bottle while walking during your lunch break.
Use Smart Water Bottles:
- Consider using water bottles that light up and have an app to notify you when you need to drink, like HidrateSpark.
Hydrating Foods:
- Increase your water intake by eating hydrating foods.
Track Your Intake
- Use apps or a journal to keep track of how much water you drink each day. This can help you stay accountable and see your progress.
Drink a Glass Before Each Meal:
- Make it a habit to drink a glass of water before every meal. This can help you stay hydrated and also aid in digestion.
Make It a Challenge:
- Turn drinking water into a fun challenge with friends or family. See who can reach their daily water goal first or who can drink the most water in a week.