With summer in full swing I thought it would be a good time to talk about staying hydrated. During these hot days it’s imperative you drink plenty of water throughout your day! How much you ask? Well, although the typical recommendation is 8 cups/day, this can change due to environment, age, gender, activity level, and medications. Below is a formula you can use to guide you, but keep in mind, everyone is different, and if you’re thirsty, make sure you drink up!
START: 11 cups
IF YOU’RE A MAN: Add 4.5 cups
EXERCISING FOR AN HOUR: Add 2 cups
IF PREGNANT: Add 1.25 cup
IF BREAST-FEEDING: Add 4.5 cups
Sickness, heat and other factors also can increase the amount of fluids you need. All sources can contribute to total water needs: beverages (including tea, coffee) and moisture found in foods (watermelon, celery). Moisture in food accounts for about 20 percent of total water intake.
**Follow your thirst and drink at meals
Sources: Institute of Medicine, Mayo Clinic, http://heraldnet.com/article/20120620/TWH0202/706209901/-1/NEWS01