How much water should you drink?

Water is essential for life. 

Water makes up about 60% of a person’s weight. 

So, it is no surprise that dehydration can manifest as fatigue, brain fog, dizziness, poor performance, and so much more!

We have written on water before, but given the recent heat waves in Toronto and elsewhere, we figured everyone could use a gentle reminder to STAY HYDRATED!

What does hydrated mean?

The amount of water a person needs is specific to an individual’s weight, lifestyle, and genetics. However, a good starting point is 1L per 50 lbs of bodyweight. If you workout and sweat regularly, you will likely need more. In the end, listen to your body – if you have signs of dehydration, your body will tell you. 

“That seems like a lot…how can I get all that water in?”

It is easy to get distracted and busy and to forget to drink enough water. But, that is no excuse! Your body needs water to survive and perform!

Here are some tips to help stay hydrated:

  • Use a water bottle which you know the quantity of, so you can measure your consumption – a “glass” can vary significantly and is not helpful for quantifying. Keep your water bottle close and with you at all times!
  • Drink a glass of water when you first wake up, before you drink any coffee or do anything else. 
  • If you are getting sick of drinking water, try carbonated waters, teas, or other sugar-free drinks that help keep things interesting. We also wrote about electrolytes which can also help make water taste more appealing:

How can you tell if you are hydrated?

Sorry for the TMI, but other than physical fatigue, dizziness, and other symptoms of hydration, your pee will tell you. First off, you should need to use the bathroom regularly. Having to pee once per day is NOT normal. Secondly, the colour of your pee is important. If you pee is bright yellow, you might be dehydrated. Conversely, if your pee has no colour, you may be too hydrated and should consider adding some electrolytes or salt to stimulate water retention. 

Once your lips and mouth feel dry and you know you are dehydrated, it is too late. Stay on top of your hydration throughout the day. 

Proper hydration is NECESSARY for short and long-term health, especially as the temperatures rise up. 

Treat your bodies like the Lamborghini’s they are and they will treat you right! 

Want more tips and help with hydrating and maximizing your health? Chat with one of our Registered Dietitians today:

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