Nutrition nuggets: hydration

With new research published every week and the endless stream of nutrition information and opinions on social media, it can be hard to know what to believe. Tune into this column as Sheila and Stephanie explore another nutrition nugget.

Fact or fiction? All adults need to drink exactly eight glasses (64 ounces) of water per day to be properly hydrated.

Fiction. You’ve probably heard the age-old advice: “Get your eight glasses of water a day.” But here’s the truth – hydration isn’t that simple, and it definitely isn’t one-size-fits-all.

Hydration needs are very individual. Your body’s daily fluid needs depend on many factors including age, gender, body size, height, activity level, health conditions and even the climate you live in. What keeps one person well-hydrated might leave another falling short.

Water makes up about 50% to 70% of your body weight and is vital for a variety of bodily functions. For example, water helps us regulate our body temperature, aids  digestion and gets rid of waste through urination and perspiration.

A general guideline for daily fluid intake is to aim for about half your body weight in ounces each day through beverages and water-rich foods. For example, a 160-pound person may need 80 ounces of fluid daily. A quick way to check if you are hydrated is to look at the color of your urine. Pale yellow usually signals good hydration, while dark yellow or amber-colored urine may mean it’s time to drink up.

Water isn’t the only source of fluids that contributes to hydration. Other good beverage choices include:

• Sparkling water
• Seltzer water
• Herbal teas
• Decaffeinated coffee/tea
• Regular coffee/tea, in moderation
• Unsweetened almond milk

Your daily fluid intake can also come from some of the food you eat, especially water-rich fruits and vegetables such as:

• Cucumbers
• Celery
• Zucchini
• Watermelon
• Strawberries
• Peaches

Don’t rely only on thirst cues to hydrate, as you may not feel thirsty until you’ve become dehydrated. Even mild dehydration can make you feel tired and lead to headaches, constipation and other unwanted effects. Simple tips like carrying a reusable water bottle with you, setting up reminders to drink or adding a fresh fruit slice to water for a fun flavor can help increase your daily fluid intake.

Your healthcare team is ready to discuss hydration and other nutrition topics with you. To schedule an appointment call Inova Center for Healthy Living at 571-472-1440 or book online.

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Sheila Hautbois, PA-C, is a physician assistant with a master’s in public health who is also a certified health education specialist and a certified lifestyle educator. A lifestyle medicine specialist, Sheila provides personalized health coaching and patient education with the goal of preventing, treating and reversing chronic disease.

Sheila is part of the Inova 360° Concierge Medicine team, offering a high-level, personal service approach to healthcare with a focus on better total health. 

Stephanie Roberts, MPH, RDN, CHC, is a registered dietitian. She leverages her public health background to support clients with culturally relevant and evidence-based nutrition education. Stephanie’s goal is to support each of her client’s individualized journeys by creating obtainable goals and celebrating success along the way.

Stephanie is part of the Inova Well team, where she takes a whole-human approach to wellness.