Take Charge of Your Hydration
Are you taking charge of your hydration? If not, it's time to start. Hydration is a year-round necessity, regardless of the environment. However, the summer heat demands a more proactive approach to understanding why, when, and how you’re hydrating, especially during periods of high activity.
Why is Hydration Important?
The human body loves to stay in balance, and it lets you know when something’s off. When you lose more water than you take in, you’ll feel it. When you exercise, the volume of fluid you lose through sweat and respiration will change depending on intensity, environment, and your own personal temperature regulation, aka your sweat rate.
Maintaining a hydrated state is much more important than simply avoiding being thirsty. Chronic underhydration could be a cause of fatigue, poor performance, headaches, and constipation—all of which you probably want to avoid.
How Much Fluid is Enough?
The Institute of Medicine’s (IOM) recommendations are a valuable guide for your fluid intake. They suggest an adequate water intake from all sources of 3.7L/day for men and 2.7L/day for women. This is a general guideline that considers ALL fluids from beverages and foods. It's estimated that most individuals get about 80% of their fluid from beverages and 20% from food.
These estimates also do not consider body size, exercise, temperature/environment, or medical conditions that may impact fluid requirements or restrictions. If you have a medical condition that restricts fluid, you should always follow your physician’s advice over the recommendations from the IOM.
Signs You’re Dehydrated
Thirst is your body’s response to underhydration. This means that when you start to feel thirsty, you are already slightly dehydrated, and it’s your signal to get fluid. Other symptoms may include dry mouth, irritability, muscle cramps, poor concentration, and feeling light-headed.
Another indicator of underhydration is to check urine color and frequency of urination. Clear to light yellow means you are keeping up with fluid intake, bright yellow and darker (think apple juice color) means you should find something to drink. Also, if you can’t remember the last time you took a trip to the restroom, you might need to up your fluid intake. Your kidneys conserve the water you have in your body when fluid levels are low, so that means fewer trips to the restroom.
Hydration Reminders
Here are some final reminders about hydration:
Fluid needs are not static, they change daily and depend on activity, environment, personal sweat rate, etc.
Fluid can come from beverages like water, milk, and juice, but also from high-water foods such as soups, fruits, and vegetables.
Check in on yourself throughout the day for possible symptoms of mild dehydration. Replenish fluids slowly and monitor your urine color and restroom frequency.
Want to level up your nutrition game? Join the Nutrition Group in the Team RWB app to connect with service members from all branches and eras. They share recipes, tips, and information. They also provide support as you work to achieve your fitness goals.
Sarah Pflugradt is a registered dietitian with a specialization in human performance. She is an Air Force vet, a military spouse, and a health promotion professor at American University in Washington D.C. She spends her free time cooking, writing, and watching her 3 kids compete in sports.
