Dietary Guidelines for Americans recommend that women consume 2.7L (91 oz.) of fluid and men consume 3.7L (125 oz.) daily. These are general recommendations for the public and will vary depending on unique individual needs. Two simple ways to monitor your needs include:
According to the American Dietetic Association, water is the best fluid replenisher. Sports drinks are preferable to water when exercise duration exceeds 60 minutes or is at a high intensity, as they will help replace lost electrolytes and carbohydrates. Sports drinks are unnecessary for short-term exercise, and represent an unneeded source of calories for overweight individuals.
On a daily basis, we lose 10 cups of water simply from breathing, sweating, urinating, and meeting our metabolic needs; this is replaced by regular eating and drinking. In fact, 20% of our fluid intake comes from food. Foods such as celery, watermelon, peppers, cucumbers, strawberries, cantaloupe, broccoli, apples, and bananas are all high in water content.
Waiting until you are thirsty may already be a signal that you are on your way to becoming dehydrated. Other warning signs include: flushed skin, premature fatigue, increased body temperature, faster breathing and pulse rate, increased perception of effort, and decreased exercise capacity. If dehydration worsens, more serious signs include: dizziness, increased weakness, labored breathing with exercise, heat exhaustion, and heat stroke.
Cooper Institute. (2013). First Responder Fitness Specialist. Dallas, TX: The Cooper Institute
Hydrate Right. Retrieved Jan 21, 2014 from Academy of Nutrition and Dietetics website: http://www.eatright.org/Public/content.aspx?id=7084&terms=Hydrate%20Right
Larson, R.D. (2012). American Dietetic Association Complete Food & Nutrition Guide (4th ed.).Hoboken, NJ: John Wiley & Sons Inc.
Water: Meeting Your Daily Fluid Needs. Retrieved Jan 21, 2014 from Centers for Disease Control and Prevention website: http://www.cdc.gov/nutrition/everyone/basics/water.html