Health and Wellness, Orthopedics February 2, 2021

How much water do you really need?

Lindsay Smore, RD

Weight Management
Greenville, SC

According to the Institute of Medicine, approximately 70% of people in the U.S. are dehydrated – we should be drinking at least 64 fluid ounces of water daily. Why? Lindsay Smore, RDN, said keeping yourself hydrated sets your mind and body up for success in your day.

Being dehydrated causes:

• Lack of concentration and productivity
• Decreased fine motor skills
• Decreased athletic skill, speed, endurance and strength

Smore said there are many reasons why 64 fluid ounces of water may not be enough. “The standard recommendation for 64 fluid ounces does not account for exercise hydration needs and is estimated for the average sized healthy adult in a non-hot and non-humid climate. Most active youth and adults need to drink half their body weight in fluid ounces, plus 20–30 fluid ounces for every hour they train or are in a hot climate.”

She said adding more water to your day is an easy fix that returns great results. Here are some tips to increase your hydration:

• Bring a water bottle with you. Start taking your water bottle with you everywhere you go, much like you do your phone, wallet and keys.
• Track your water intake. See how much water you lose during an exercise session by weighing yourself before and after. You should also be using the bathroom a recommended 8–10 times a day. Try using rubber bands around your water bottle to track how many bottles of water you have had – adding one each time you refill your bottle.
• Kick the sweet drinks to the curb and limit alcohol intake. Limit sugary drinks and alcohol as they only dehydrate you more. They also degrade your bones and increase your sugar cravings.