Staying Hydrated Is Key to Good Health and Fitness

WASHINGTON — You may not be thinking about it during these cooler days, but, even when it’s cold outside, drinking water is crucial to your health. You have probably heard that you should drink eight glasses of water a day. But is that right?

In this article, we’ll share the current recommendation for how much water you should try to drink. Then, we’ll explain how staying hydrated affects your overall health and fitness and give you some actionable ways to increase your water intake. 

How Much Water Should You Drink?

Eight glasses a day: maybe? In a 2004 report, The U.S. National Academies of Sciences, Engineering, and Medicine recommended the following for optimal hydration: 

• Adult women should consume 2.7 liters (91 ounces) or 11.5 cups of fluids daily.
• Adult men should consume 3.7 liters (125 ounces) or 15.5 cups of fluids daily.

A study published in February 2023 confirmed that these levels are sufficient to maintain hydration.

The report states that 80% of your fluid intake should come from drinking water and the other 20% should come from food or other beverages. 

With that adjustment:

• Adult women can aim to drink about 73 ounces of water per day.
• Adult men can aim to drink about 100 ounces of water per day.

The Mayo Clinic notes that water intake guidelines may increase in a few scenarios: 

• Exercise: Because you lose more fluids when you sweat, you may need to drink more water before, during and after a workout to rehydrate.
• Hot Weather: If you live in a hot and humid environment, you probably sweat more and may need more water.

• When You’re Sick: When you have a fever or gastrointestinal issues, your body loses more water. That’s why doctors often advise you to load up on fluids when you have an illness.

• Pregnant and Breastfeeding: In both cases, your body loses more water, and you may need to drink more.

How Water Impacts Your Health

Water comprises 50% to 70% of your body weight and is necessary for every bodily process. Here are a few areas it impacts.

• Cognitive Function: Your brain needs water for optimal functioning. Mild dehydration decreases alertness, concentration and short-term memory. It can also impair physical performance. Research shows children, older adults, people in hot climates and people doing vigorous exercise may experience these symptoms most frequently. 
• Energy Levels: Even mild dehydration can decrease your energy levels, making you feel tired and sluggish. 

• Thermoregulation: Thermoregulation refers to your body’s ability to regulate its temperature, and being hydrated is critical. When you’re overheated, sweating is your body’s way of cooling you down. The more you sweat, especially in hot environments and during exercise, the more you need to replace your lost fluids.

• Metabolism and Digestion: Your metabolic and digestive systems require plenty of water to function well and rid your body of waste. Dehydration can lead to constipation.

• Organ Function: All of your organs require water — especially your kidneys. Your kidneys play a role in removing waste from your blood and excreting it through urination.

How Water Impacts Your Fitness

Drinking water before, during and after exercising is vital to replace fluids lost through sweat. Here are a few other ways it affects your fitness. 

• Cardiovascular System: Hydration status affects blood volume, blood pressure and heart rate regulation. You need all three to work well during exercise. Studies show that people with a high water intake have a lower risk of dying from cardiovascular disease.
• Endurance: Being well hydrated improves endurance. Research shows mild dehydration during exercise reduces endurance and motivation, increasing fatigue and perceived effort. 

• Physical Performance: Studies say that athletes can lose 6% to 10% of their body weight in sweat during intense exercise. Performance decreases when they are even 2% dehydrated. 

• Muscle Recovery: After exercise, your muscles need to repair themselves and recover. Hydrating contributes to muscle recovery; it can improve blood flow and may help reduce muscle soreness.

• Joint and Tissue Health: Hydration leads to healthy, lubricated joints. It also helps protect sensitive tissues.

Tips for Drinking More Water

If you’re feeling overwhelmed, here are some quick and easy ways to tackle your water intake.

• Track Current Water Intake: Before making a change, find out where you are. When you wake up tomorrow, track how much water you naturally drink throughout the day.
• Calculate Water Intake Goal: You may want to aim for the above guidelines. Depending on your environment and activity level, you may need more. Set a specific goal.

• Make Incremental Changes: Start slow to get from where you are to where you want to be. If you’re currently only getting 20 ounces of water a day and want to get to 70 ounces, start with getting 30 ounces daily for a week. Add 10 ounces a week until you reach your goal.

• Try a Water Tracking App: Many apps make tracking water intake fun and easy. Having accountability may help.

• Get a Reusable Water Bottle: A reusable water bottle is environmentally friendly and can motivate you to stay on track. It’s also an easy way to calculate how many ounces you’re drinking and an easy way to increase your intake. If you currently only fill your bottle once daily, try filling it twice daily and keep building up.

Stay Hydrated

Drinking enough water is important throughout the year. All your body’s systems depend on it to function well, and if you’re exercising — in any temperature — you need even more. Get yourself a fun bottle and drink up.

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