Optimal Hydration: How much should we drink?

​As we move into the hotter weather normally we focus more on our fluid intake, however we should be considerate of this all year round. Have you ever stopped to consider how much you should actually drink to keep your body hydrated?

Our bodies are made up of up to 60% water, with different organs and areas having higher or lower percentage of body water. Did you know all of the ways water helps us?

• A vital nutrient to the life of every cell, acts first as a building material.
• It regulates our internal body temperature by sweating and respiration
• The carbohydrates and proteins that our bodies use as food are metabolised and transported by water in the bloodstream;
• It assists in flushing waste mainly through urination
• acts as a shock absorber for brain, spinal cord, and fetus
• forms saliva
• lubricates joints

(USGS, 2018. The water in you. https://water.usgs.gov/edu/propertyyou.html) 

Males and females will have a different level of water, with males typically having a higher percentage of water, also people with high muscle density will have more body water, individuals with a higher fat mass will have a lower body water percentage. 

When you are looking to optimise your fluid intake I researched numerous articles and papers to identify the recommendation, whether it be by calculation per body weight or a general rule. The common theme was 2.7L for females and 3.7L for males from the National Academy of Medicine, with this number in mind consideration should be placed that water will be ingested from our food and some other beverages. 

A really simple test you can do is check the colour of your urine in the day. After you have had your first toilet trip in the morning from there after you are looking for a pale yellow to clear urine. Anything darker or smelly requires more fluid. 

Keep in mind also, if you are exercising you need to increase your intake also. If you had weighed yourself prior to exercise and then weigh again afterwards. What ever the change in weight is, times it by 1.5 to determine your replacement water intake.