By: Paige Valentik, MPS, RD, LDN

It’s been super hot and humid. How has your water intake been? If I had to guess, more than half of the people reading this article would say “I could be drinking more.”

Dehydration occurs when the body loses more fluids than it takes in. This imbalance can lead to a range of issues, from mild discomfort to severe health complications. By staying hydrated, you help maintain proper blood circulation, regulate body temperature, support digestion, and ensure your joints and muscles function smoothly.

The amount of water each person needs can vary based on factors such as age, gender, physical activity level, and climate (hint: you need more when it’s humid out). As a general guideline, you need half your body weight in ounces of water. Follow this simple math with me…take your body weight (for example: 200lbs) and divide it by 2 (for example: 100lbs). That is how many ounces of water you should aim to drink in a day. So, a 200lb person should drink a minimum of 100oz per day. BUT if you exercise…add 8 ounces of water for every 15 minutes of exercise. If it’s humid out, add more. If you are following your kids while they ride bikes around the neighborhood what feels like one hundred times per day (just me?), add more.

Paying attention to your body’s cues is crucial; feeling thirsty is a clear sign that your body needs more water. It’s essential to sip water throughout the day rather than waiting until you’re thirsty, as thirst is a delayed indicator of dehydration.

While there are many beverage options available, water is the best choice for several reasons:

1. Calorie-Free Hydration: Unlike sugary drinks such as sodas and fruit juices, water has zero calories. This makes it an ideal choice for those looking to maintain a healthy weight or manage their calorie intake.
2. No Added Sugars: Sugary beverages like sodas, energy drinks, and sweetened teas can contribute to weight gain and increase the risk of developing conditions like Type 2 Diabetes. Water provides hydration without any added sugars or artificial sweeteners.
3. Hydration Without Diuretic Effects: Some beverages like coffee and tea, despite being primarily water, can act as mild diuretics, leading to increased urine production and potentially contributing to dehydration if consumed excessively. Water, on the other hand, is pure hydration without any diuretic effects.
4. Electrolyte Balance: While sports drinks can be beneficial during intense physical activity to replenish electrolytes lost through sweat, they often contain added sugars and calories that may not be necessary for everyday hydration. For most people, water is sufficient to maintain electrolyte balance in regular conditions.
   • Side Note. I love showing my students this Gatorade commercial by Cam Newton: Sweat It To Get it. It’s an entertaining way to explain the proper use of sports drinks.
5. Kidney Health: Adequate water intake is crucial for kidney function. Water helps the kidneys flush out waste products and toxins through urine, reducing the risk of kidney stones and other complications.

If you find it challenging to drink enough water throughout the day, consider setting reminders, infuse your water with natural flavors (lemon, mint, strawberries) to make it more appealing and use a reusable water bottle (they have so many fun options these days!)

Water is not just a basic necessity; it’s a cornerstone of good health. By ensuring you drink enough water each day, you’re supporting your body in countless ways, from maintaining hydration to supporting vital organ functions. So, next time you reach for a drink, remember that water is your body’s best ally for staying healthy and feeling your best every day.