Hydration to Dehydration- The Importance of Fluids

The hydration recommendation from the Institute of Medicine (IOM) is that 80 % of our water intake should come from drinking fluids, the rest is supplied from the foods we eat (think of a juicy plum or tomato). 

So what does this mean? 
General Guidelines for Adequate Hydration Women: 73 ounces, this is 2.2 liters or 2200ml

These values are for healthy, sedentary (not very active) adults. Keep in mind your needs will go up if you are very active because you will be sweating more. Your needs may also increase if you’re ill, pregnant or breast feeding or it’s very hot or cold outside. Everyone is different; thirst cannot always be relied on to alert you that you need more fluid, so let your urine be your guide. Your urine should be light yellow; about the color of straw. If it is too dark that could be your first indication that you are not drinking enough water. 

The term “fluids” refers to liquids that are mostly water: juices, milk, tea, coffee, and although these can all count toward your daily intake, they should not make up the majority of your fluid intake. Juices and milk are mostly water but they also contribute a significant amount of calories. And while some coffee and tea can count toward your coffee total, they should supplement an intake of mostly water. Water is inexpensive and has no calories. 

Dehydration
Not drinking enough fluid through the day, and throughout a lifetime can have serious health effects. 

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As you can see there are some serious long-tern health consequences of inadequate hydration. Our bodies are 60% water and water is needed for most bodily functions. Water flushes our kidneys and keeps our joints lubricated, it is essential for short and long term health.