The 411 on H2O
Everywhere you go, you see people carrying big, colorful water bottles. In addition, a variety of water additives are being marketed these days, including electrolyte powders, vitamin and mineral supplements and flavor enhancers. This may lead you to wonder how much water you should drink each day — and whether any of these additives are necessary or beneficial to your health.
The human body is about 60% water, and blood is roughly 90% water. Hydration is necessary for keeping our body systems functioning properly, including the digestive and circulatory systems. Water also increases synovial fluid, which lubricates joints, and it helps hydrate and protect the skin. Your body needs a certain amount of water to keep these processes running smoothly.
A simple rule of thumb is to drink half your body weight in fluid ounces of water daily — or about four to six cups. However, according to Harvard Health Publishing, water needs vary from person to person. Factors such as diet, health conditions, medications, activity level and travel can all affect how much water you require. On hot, humid days or during intense activity, you’ll need more water because your body loses fluids and essential minerals through sweat. If you sweat heavily, water alone may not be enough.
Signs that you may be dehydrated include:
- Muscle cramps
- Fatigue
- Dizziness
- Nausea
- Dark-colored urine
- Headaches
Electrolytes — essential minerals such as potassium, sodium, calcium and magnesium — are found in your blood, sweat and urine. They play a critical role in hydration and other bodily functions, including nerve and muscle function. If you exercise intensely or for long periods in a warm environment, it’s a good idea to replenish electrolytes along with fluids.
Sports drinks and electrolyte powders provide electrolytes but can be high in sugar. Look for options without added sugar if you’re trying to avoid it. You can also boost electrolytes naturally:
- Add a pinch of sea salt or Celtic salt to your water, or pair plain water with a salty snack
- Try coconut or cactus water, which are naturally low in sugar but contain electrolytes
- Eat water-rich foods such as watermelon and cucumber
Adding other supplements, like vitamins or flavor packets, is a personal choice. If you do, aim for enhancers without artificial ingredients or excessive sugar. A simple alternative is adding a squeeze of fresh fruit or a sprig of herbs for a flavorful twist.
There are countless beverage options — sodas, juices, flavored seltzers, coffee drinks, sports drinks, protein shakes — but water remains a great choice. It’s calorie-free, hydrating and easy to find!
About the author
Caitlin Kemmerer
Ms. Caitlin Kemmerer has been a fitness staff member and group fitness instructor at USLI's Slainte Fitness Center since 2004. Caitlin enjoys playing paddle tennis, tennis, hiking, walking her golden retriever and spending time with her family.