It’s Time to Talk Hydration Again

While the topic of hydration is one that pops up every summer it is one that still needs reviewing since there are so many misconceptions. Is it eight- eight ounces glasses every day? Is it your weight in ounces or can you count the coffee you drink?

When it comes to hydration some facts are very clear – the more the temperature moves from 70 degrees – either up or down – the more fluid we need. Generally the body functions most efficiently when room or environmental temperatures are between 70 and 76 degrees Fahrenheit.

The body needs fluids for every cell to function, for muscles to perform, digestion to occur and energy to move throughout the body but it also needs fluids to keep the body temperature at the right point. How much fluid is needed is variable not only by seasons but from one individual to the next.

There are guidelines for fluid intake and the official ones come from the Institute of Medicine. These guidelines recommend that on average women consume 91 ounces of fluids (from foods and liquids) each day and that men consume 125 ounces. As indicated these amounts do not have to come from liquids alone and they do include beverages that contain caffeine so it doesn’t have to water only.

If you’re not sure how much fluid you drink start by measuring out your intake from liquids and if that amount is less than half of the recommended intake, you need to add more liquids. With the higher summer temperatures you should strive to consume the minimum levels but work to consume more, especially if you are outside often or physically active.

For more tips visit - http://www.eatright.org/Public/content.aspx?id=7084  or if you’re in need of workout hydration tips visit - http://www.scandpg.org/local/resources/files/2009/SD-USA_Fact_Sheet_Exercise_Hydration_Apr09.pdf

Connie Diekman, MEd., RD, CSSD, LD, FADA

Nutrition Communications Consultant