Fall is Here – Stay Hydrated

October 5, 2020

Written by UConn Dietetics Masters Student Shawn Lada

man wearing hat holding water bottle
Photo: Kristopher Patterson, Unsplash

We may be having cooler days now, but it is always important to stay hydrated. Keeping your body hydrated helps your heart, brain, muscles, and joints to stay healthy, along with keeping you regular and preventing urinary tract infections! During hotter days and summer months your body needs more fluid because you lose fluid when you sweat. Guess what? Sweating also occurs if you are working out in a gym in the winter! Even if you are not working out, your body loses fluid every day and you may not be drinking as much fluid as you need to rehydrate1.

Bottom line: Be aware of your fluid intake each day and adjust as necessary.

Depending on your activity level, from low activity like washing the car and walking the dog, to high/athletic activity like running a number of miles or lifting weights–and even depending on your gender–you may need around 90 ounces to 180 ounces of water a day. (That is up to almost 1 ½ gallons or 23 eight-oz cups!) The good news is you get around 20% of your fluid intake from fruits and vegetables2.  Do you know how water packed they are? Think of sweet juicy watermelon and crunchy apples! That’s water making that ‘crunch’!

The other 80% of your daily fluids come from water, milk, coffee, tea, and other beverages3. Other sources of fluids include foods like plain yogurt, broth-based soups, and popsicles.

For the rest of your hydration needs–and to get into a healthy routine–keep a reusable water bottle nearby, or a glass of water if you are at home, sipping as you go through the day4.

Remember: if you’re feeling thirsty, listen to your body and drink up! By the time you are thirsty, you are probably already on your way to becoming dehydrated. A way of knowing if you are dehydrated is to look at the color of your urine. It should be clear or pale yellow5. If it’s not, it’s time to drink some refreshing water!

Struggling to take a liking to plain drinking water? Try adding sliced fruits, like lemons and limes, and vegetables like cucumber slices, or even some mint!

Visit this page for more inspiring ways to flavor your water! https://communitynutrition.cahnr.uconn.edu/wp-content/uploads/sites/3067/2020/08/Drink-Up-English-Spanish.pdf

 

Citations:

  1. French, K. A., & James, L. (2020, September 16). Water, Water Everywhere. Retrieved September 29, 2020, from https://extension.psu.edu/water-water-everywhere
  2. Appel, L. J., M.D, Baker, D. H., Ph.D., Bar-Or, O., M.D, Minaker, K. L., M.D., Morris, C., Jr., M.D, Resnick, L. M., M.D, . . . Whelton, P. K., M.D., M.Sc. (2004, February 11). Report Sets Dietary Intake Levels for Water, Salt, and Potassium To Maintain Health and Reduce Chronic Disease Risk. Retrieved September 29, 2020, from https://www.nationalacademies.org/news/2004/02/report-sets-dietary-intake-levels-for-water-salt-and-potassium-to-maintain-health-and-reduce-chronic-disease-risk
  3. French, K. A., & James, L. (2020, September 16). Water, Water Everywhere. Retrieved September 29, 2020, from https://extension.psu.edu/water-water-everywhere
  4. Water & Nutrition. (2016, October 05). Retrieved September 29, 2020, from https://www.cdc.gov/healthywater/drinking/nutrition/index.html
  5. French, K. A., & James, L. (2020, September 16). Water, Water Everywhere. Retrieved September 29, 2020, from https://extension.psu.edu/water-water-everywhere

This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP).

This institution is an equal opportunity provider.