A Challenge: Staying Hydrated

Good Hydration







Susan D. Luke
Registered Dietician

For years and years, I have been recommending to people that they need 8 cups of water per day, or the famous 64 ounces per day. Like so many other health and nutrition recommendations, hang around long enough and things will change.

The National Academy of Science issued new recommendations in February 2004. Here is the new scoop! In a typical day:

Boys 14-18 yrs: 2.6 L (11 cups)
Girls 14-18 yrs: 1.8 L (8 cups)

Women: 2.2 liters (9 cups)
Men: 3.0 liters (13 cups)

We used to urge people to drink water and more water to hydrate, but the study is showing that all fluids hydrate. Water does not have to come from just water, but from all fluids... milk, juice, coffee, and tea (yes, caffeine-containing beverages).

Caffeine-containing beverages have a brief dehydrating effect, but in a 24-hour period, there was no significant dehydrating effect. So tea, coffee and caffeine-containing sodas will all add to hydration.

Studies are showing that when we look at all beverages as hydrating, most people are doing a nice job keeping themselves hydrated in an average day.

My concern comes with the physically active kids and adults, and people living in hot, humid weather. While around 12 cups of fluid per day might do for the "Average Joe," an athlete might need as much a 5 liters (20+ cups) per day.

Physically active kids and parents must stay mindful of their fluid needs.

Here are a few ways to stay hydrated:

1. Before you go out to play, drink 2+ cups of fluid. Before play the best choices are water, a sports drink, or watered down juice. The goal is a beverage that is 0-70 calories per cup. This caloric range tends to empty through the stomach more quickly than high-calorie beverages and, therefore, are better at hydrating quickly.
2. While you are playing, try to get in one cup of a beverage every 15- 20 minutes. This means 3-4 cups in an hour! During this time, go for water and sports drinks.
3. After the play... drink what ever you want… Coke®, juice, tea, water, etc., until you are urinating pale urine. If you urine is a deep color, keep drinking!

A few signs of dehydration that you should be aware of:

1. Headaches and fatigue
2. Muscle cramping
3. Reduced sweating and dizziness