A new Yahoo News/YouGov Search revealed that many Americans are lacking hydration. The survey of 1,746 U.S. adults, conducted April 11-15, found that 8% say they rarely or never drink water, while 25% drink just one to two glasses of water per day. The overwhelming majority of respondents (66%) reported drinking three or more glasses per day.
That’s enough? According to Edwina Clarkregistered nutritionist, certified specialist in sports dietetics and owner of Edwina Clark Nutrition, the answer is no. Clark told Yahoo Life that she is “concerned” about the 8% of Americans who drink too little water, especially given the popularity of sugary drinks.
How can people who are skimping on water consumption make sure they are still hydrated – and what is the ideal water intake we should all be consuming? Experts share their recommendations.
How much water should you drink a day?
According to National Academy of Medicine (NAM), the daily water consumption recommendation is nine glasses per day for women, totaling 2.2 liters assuming a standard 8-ounce glass, and 13 glasses, or 3 liters, for men. These guidelines take into account “fluid intake from beverages, including water, tea, broth, and milk,” says Clark. “Food typically provides an additional 0.5 to 1 liter of fluid intake per day, in addition to water from drinks.”
But water needs, she adds, can “vary greatly depending on age, activity level, size, climate or season, and illness.” People may also need more than recommended by the NAM when considering water loss from factors such as sweating.
“Fluid intake is particularly important before, during and after exercise to combat sweat-related losses,” says Clark. “Some people may need a sports drink during and after exercise to replace electrolytes lost through sweat and also liquids. However, this largely depends on the intensity, duration and ambient temperature of the exercise.”
What are people drinking?
Of the 8% of respondents who report rarely or never drinking water daily, 38% indicated that soda is their preferred drink. Clark says this is cause for concern.
“Although soda may not increase fluid depletion [meaning it won’t contribute to dehydration]Consistent consumption of sugary drinks is associated with a range of health problems, including obesity, type 2 diabetes, kidney disease, cardiovascular disease and tooth decay,” she says.
Clark adds that while “an occasional sweetened beverage is fine for most,” consistently opting for it over water can cause problems.
The second most popular drink in this group was tea, preferred by 21%, which Clark says is a good alternative to water if it’s not sugary. The 15% who drink coffee, however, may have difficulty staying hydrated, depending on how much caffeine they drink during the day.
“Low to moderate caffeine consumption has not been shown to impact fluid balance,” she says, noting that a 16-ounce Starbucks cold brew will not leave an average-sized adult dehydrated. One 2017 to study indicates that a higher caffeine intake, amounting to four or more coffees per day, can lead to a diuretic It is made.
How can you tell if you are hydrated?
Fluid intake is important for maintaining good blood pressure, heart rate and electrolyte balance, according to Dr., family and lifestyle medicine practitioner at Rochester Regional Health. She told Yahoo Life that the easiest way to determine if you’re hydrated is to look at your urine.
“Having clear urine may mean you drink an adequate amount of fluids,” she says. “If your urine is a darker color, it probably means you are dehydrated.”
Simple ways to increase your water intake
If you realize you may be dehydrated, Clark suggests the following to increase your fluid intake:
Have water within reach. Keep a large bottle of water at your desk, in your gym bag, etc. and drink frequently throughout the day. The more visible the water is, the more likely you are to stay hydrated.
Make it fun. Add fruit slices and herbs to the water to make it more appealing; some even credited the “sexy water” trend for encouraging them to sip. If you don’t like water, unsweetened tea and sparkling water are good alternatives without added sugar.
Eat your fruits and vegetables. Foods rich in water, such as fruits and vegetables It can contribute up to 20% of your fluid intake. Make sure you consume at least three servings of vegetables and two servings of fruit per day to help fill your water tank. Cucumbers, iceberg lettuce, peppers, watermelon, radishes, tomatoes, spinach and berries contain more than 90% water.
Beware of those that deplete water, such as alcohol. Alcohol will make you lose fluids more quickly, which is why bar bathrooms often have lines.
Other ways to start would be to make it a goal to drink water before each meal or when you wake up in the morning, according to Robins. Clark adds: “People often wake up dehydrated after consuming little or no fluids overnight, so starting the day with a large glass of water is usually a good idea.”
