Fluid Intake is Essential to Good Health.
How important is water intake, anyway? The short answer-extremely. Water regulates
temperature, maintains joint health, and delivers essential vitamins and minerals to the rest of the
body. The risk of dehydration increases when you sweat excessively, increase your exercise
intensity and duration, or when the temperature is high and at high altitudes. At Momentum Physical Therapy, we want our clients to always be informed regarding their fluid intake and their needs.
How do I know if I’m dehydrated?
Headaches, dry mouth, chills, dry skin, excessive thirst, and fatigue are early signs of
dehydration. Dark yellow urine is also a sign of dehydration. As it worsens, symptoms may
include increased body temperature, heart rate and blurred vision.
That sounds awful. Let’s avoid dehydration. How much water do we need to stay hydrated?
On a normal day:
According to the National Academies of Sciences, Engineering and Medicine, the amount
• Men – 3.7 liters per day
• Women – 2.7 liters per day
This covers water you receive from all sources – including the foods you eat. Most people can
easily reach this amount in their daily eating and drinking habits.
On a hot summer day:
When you’re active outside, the amount increases. The
CDC recommends 1 cup every 15-20 minutes – about 1 quart an hour. Drinking in short intervals
is more effective than drinking large amounts infrequently.
When you work out:
The American Council on Fitness suggests these guidelines for moderate to high intensity
• Drink 17-20 ounces of water 2-3 hours before working out
• Drink 8 ounces of fluid 20 to 30 minutes before exercising or
during the warm-up.
• Drink 7-10 ounces every 10 to 20 minutes during exercise.
• Drink an additional 8 ounces of fluid within 30 minutes after exercising.
• Drink 16-24 ounces for every pound of body weight lost after exercise.
WOW…THAT IS A LOT!
You’re right. It is, but it shows us how much fluid we can lose during higher levels of exercise
and heat. Save this page to reference, and make sure you’re getting enough water, especially in
the summer heat!