How Do You Drink All That Water?

One of the biggest struggles I have with my health is water... I have a really hard time drinking enough. I am prone to kidney stones and water is the key to preventing what I like to refer to as pain-worse-than-giving-birth-a-dozen-times! kidney stones = worst pain ever 

My version of a water bottle. FYI: I don't really drink the glitter.

So, as my general rule of thumb, I only drink water. I am sensitive to caffeinated beverages and they dehydrate me quick. Dehydration is very common, especially in kids. Sugary beverages seem to be the go-to choice when thirst strikes. The problem with drinking a sugary drink when your thirty is two-fold. 1. your thirst will only increase & 2. Now, you need even more water! Your body needs more fluid to help flush out all the excess sugar. 

Quick Water Facts 

• Water is essential to the human body
• One of the most important nutrients in the body
• 55 to 65% of your total body weight is water    

Water & Body Function

• Controls body temperature
• Carries nutrients and oxygen to the cells
• Removes waste (urination)
• Cushions joints
• Aids in the protection of organs and joints  

Side Effects of Inadequate Water Intake

• Headache
• Weakness
• Muscle aching
• Dry mouth
• Dark urine
• Dry or cracking skin   

Water Recommendations

General fluid recommendations for adults:
Men should aim for 13 cups (104 ounces) daily

Women should aim for 9 cups (72 ounces) daily

Individual need may vary if you are exposed to extreme temperatures.

For a more personalized water recommendation use this formula:

                      body weight / 2 = daily water needs in ounces

I will use myself as an example: 120 / 2  = 61 ounces or ~8 cups of water each day.

For children use the following:

child's weight x 1.5 ounces = daily fluid/water needs 

Tips for increasing water intake

• Take a water break instead of a coffee break

• Drink a glass of water before and after meals

• Drink water BEFORE you feel thirsty

• Drink water before, after and during any activity 

A good indicator that you are drinking enough water is when your urine is very clear and close to colorless.  

Now go and find your own catchy water bottle and start drinking! 

Different diseases may require more or less fluid daily (i.e. kidney, liver, colon, diabetes). For this reason, there are specialized fluid guidelines.

Source Material: Water The Beverage of Life, American Dietetic Association. www.eatright.org