How Much Water Do You Really Need?

To help you meet your fluid intake goals, follow these tips!

Have you ever wondered how much water you should be drinking per day? Don’t get tricked into believing the half your body weight in ounces fib that floats around the media or even the gallon per day recommendation that seems to have grown more popular recently.

The recommended fluid intake is about 91 ounces per day for women and 125 ounces per day for men. These guidelines are for TOTAL fluid intake, including all fluid found in food and beverages. Aim to reach at least ½ of this goal with water alone to stay hydrated and to minimize drinking your calories.

To help you meet your fluid intake goals here are a few tips:

• If you’re unaccustomed to drinking water, start by diluting drinks with water. Fill ½ of your cup with tea, lemonade, etc. and fill the other ½ with water. Slowly decrease the ratio of the alternate beverage, as you grow accustomed to the subtler flavor.

• Try flavored unsweetened sparkling water, or add sliced fruit, lemon, or cucumber to your water.

• If you’re an avid coffee drinker, aim to incorporating a glass of water between each cup of coffee.

• Carry a water bottle with you, so that you always have access to water.

• Set reminders on your phone, or download an app to remind you to drink water. Doing so may sound silly, but these constant reminders can help you stay on track and, eventually, form habits.

• Drink a glass of water with all your meals.

Finally, remember that these generalized fluid recommendations do not account for additional fluid loss due to exercise. Therefore, on training days, make sure you are adding in additional fluids to prevent dehydration and to make up for sweat loss!