Rehydration for overall well-being -
Here are some general guidelines, according to the Institute of Medicine :. Eating fresh fruits and vegetables that are full of water helps with this daily water intake as well. For guidelines specific to you, ask your doctor or dietitian what they recommend.
Sports drinks are advertised to increase endurance and replace nutrients lost during intense exercise. But are they necessary? These drinks contain electrolytes like sodium, potassium, and calcium, as well as simple sugars some may be sugar-free.
However, these nutrients are generally only lost in large amounts during high-intensity exercise for one hour or more. But for non-athletes, sports drinks are simply another sugary beverage. Caffeine is found in drinks like coffee, some teas, energy drinks, and sodas.
While you may urinate more after drinking a caffeinated drink, drinking these beverages does not cause you to lose more fluid than you consumed. However, caffeine can lead to headaches and trouble sleeping in some people. Overall, water is your best bet to stay hydrated. When kept at high temperatures, the chemical bonds in plastic water bottles break down.
This can increase the chance that chemicals get in the water. According to the U. Food and Drug Administration FDA , this amount of chemicals is too small to cause health problems, but it can add up.
Keep bottled water at the same temperature as other groceries. Avoid leaving plastic bottles in a hot car during summer heat. Instead, put a water bottle in your bag or by the door, so you can remember to grab it on your way out. Most people are familiar with what dehydration is and how it happens.
But is overhydration possible? Overhydrating happens when someone drinks large amounts of water , which can alter the levels of electrolytes in the body like chloride, sodium, and potassium. Not drinking enough fluid dehydration can lead to symptoms like thirst, flushing, fatigue, and fast breathing.
In contrast, drinking too much fluid overhydration can cause nausea, headaches, cramps, weakness, and confusion. For most people, dehydration is a greater risk. But if you are concerned about or having symptoms of overhydration, talk to your doctor.
Ask your healthcare team about how much water you should drink each day. You have many drink choices out there. At the end of the day, water is the first-choice beverage for best hydration.
Also, certain health conditions, medications, activity level, and ambient temperature influence total daily water intake. Unfortunately, many of us aren't getting enough to drink, especially older adults. We'll help you understand how much water you need to drink in a day to stay healthy.
Water keeps every system in the body functioning properly. The Harvard Medical School Special Health Report 6-Week Plan for Health Eating notes that water has many important jobs, such as:. For healthy individuals, the average daily water for men is about That might mean you need only four to six cups of plain water, depending on other fluid sources such as coffee, tea, juice, fruits, and vegetables.
As there's no one-size-fits-all answer and water intake is individualized, you should check with your doctor about the right amount for you. If you don't drink enough water each day, you risk becoming dehydrated.
Warning signs of dehydration include urine that's dark yellow in color, weakness, low blood pressure, dizziness , or confusion.
Water is not your only choice when it comes to hydration. All beverages containing water contribute toward your daily needs.
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