Sips & Tips:
Healthy Hydration
Most of our body’s major systems rely upon water to work properly. Drinking plenty of fluids throughout
the day helps regulate body temperature, prevent constipation and eliminate waste among other
important functions.
Dehydration
Dehydration occurs when loss of body fluids, predominantly water, is greater than the amount that is
consumed. In other words, more water is moving out of our cells and bodies than what we take in
through drinking. Every day we lose water in the form of exhaled water vapor with breathing and via
sweat, urine, and stool. In addition to water, small amounts of salts are also lost.
Causes of dehydration in adults include fever, heat exposure, and too much exercise; vomiting, diarrhea,
and increased urination due to infection; diseases such as diabetes; inability to seek appropriate water
and food (as in the case of a disabled person); impaired ability to drink (for instance, someone in a coma
or on a respirator); lack of access to safe drinking water or significant injuries to skin, such as burns or
mouth sores, or severe skin diseases or infections.
Symptoms include increased thirst, dry mouth, swollen tongue, weakness, dizziness, heart palpitations,
confusion, fatigue, fainting, inability to sweat and decreased urine output.
Overhydration
The amount of water in the body is carefully controlled by urine production in the kidneys and your thirst
response. This balance can be disrupted because of disease or by a person consciously overriding his or
her own thirst. When excess water collects in the body, it can lead to water intoxication or dangerously
low levels of sodium in the blood known as hyponatremia.
There are two types of overhydration:
 Increased water intake—drinking more water than the kidneys can get rid via the urine. Drinking
too much water can occur consciously or unconsciously. Someone may drink excessively in
response to exercise, heat, medications that create a dry mouth and increased thirst or medical
conditions such as diabetes.
 Water retention - when the body is unable to get rid of excess water which can happen with several
medical conditions such as liver disease, kidney problems or congestive heart failure.
 Symptoms of overhydration can include nausea, vomiting, headache, confusion or disorientation.
Fluid Figures
There are a number of equations that can help you estimate how much fluid you should consume for
optimal hydration. Two of the easiest approximation equations for average fluid needs adapted from the
Academy of Nutrition and Dietetics (AND) and the Institute of Medicine (IOM) are:
1. 0.5 fluid ounce per pound of body weight
Example: For someone weighing 150 pounds, 150 x 0.5=75 ounces
75 ounces divided by 8 ounces per cup = 9.4 cups fluid per day
2. Your body weight in pounds divided by 2
Example: For someone weighing 200 pounds, 200 divided by 2 = 100 ounces
100 ounces divided by 8 ounces per cup = 12.5 cups fluid per day
Most of us will be well served by the rule-of-thumb equations above, but there are circumstances that
can further impact our needs. Please use the chart below to determine if you fall into one of these
categories. Additionally, assess the color of your urine. Darker concentrated urine can be indicative of
dehydration. Pale to colorless urine is more consistent with adequate hydration.
Factors that…
May Increase Fluid Needs May Decrease Fluid Needs
Fever
Congestive heart failure
Draining wounds
Cardiac conditions
Diarrhea
Renal conditions
Vomiting
Low blood sodium
Excess perspiration
Edema
Age
Tips for Optimal Hydration
Like so many things in life, hydration is a matter of striking a balance. Use the following guidelines to
guide your fluid consumption and pursue medical care if you find yourself experiencing the symptoms
noted above for dehydration or overhydration.
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If you are trying to lose weight, choose naturally calorie-free beverage options including water,
seltzer, caffeine-free teas (hot or cold) or any of these beverages with fresh fruits, vegetables and
herbs to infuse flavor. Limit artificially sweetened beverages as the research does not support
that they help people lose weight. Additionally, artificially sweetened beverages are often so
sweet that they enhance your desire for sweet and may limit your potential to derive pleasure
from less sweet beverages.
If you are trying to gain weight, choose calorie-containing beverages such as juice, non or low-fat
dairy or dairy alternates. Limit sources of added sugar and opt for “no sugar added”,
“unsweetened” or unflavored varieties as even though you can afford the calories, the added
sugar contains empty calories without any nutrients.
The beverage industry now includes a vast array of options with a number of choices including
unsweetened or sweetened, naturally or artificially sweetened, plain or flavored, still or sparkling
among others. Additionally, some brands now include “lightly sweetened” beverages or juice and
tea hybrids which can provide a nice compromise between unsweetened and super sweet. Read
the ingredient list instead of relying upon the marketing on the front of the label. Identify the
calorie content of the stated serving size and estimate if you can afford to drink those calories
within the context of your entire day.
Identify what beverages you most enjoy and how you most enjoy them – hot or cold, still or
sparkling. Use environmentally safe decanters, glasses and cups made from glass, ceramic or
BPA-free materials that fit your environment whether you are in the car or at your desk.
For athletes and exercisers, weigh yourself before and after exercise. Aim to replenish each
pound of fluid lost with ~ 2 cups of fluid (water or carbohydrate replacement beverage). If you are
exercising for more than 90 minutes, you may benefit from a carbohydrate beverage.
Talk to your physician about the best ways to manage fluids if you have excessive thirst, liver
disease, kidney problems or congestive heart failure. Discuss options for medications as well as
fluid intake guidelines.
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