Photo: Monstera

How many ounces of water should you drink a day?

Here are some tips to help you make sure you are drinking enough fluids to maintain good levels of hydration. You are probably all aware of the “cardinal rule” that says adults should drink six to eight 8-ounce glasses of water per day.

umsystem.edu - How to calculate how much water you should drink

How much water should I drink first thing in the morning?

Morning: You should drink at least 650 mL (3 cups) of water right after waking up. Build up your tolerance to drinking this much water day by day!...

Last updated Jun 1, 2020

What age do you start losing eyesight?

Beginning in the early to mid-40s, many adults may start to have problems seeing clearly at close distances, especially when reading and working on...

Last updated Jan 18, 2018

Imagine Your Moment Of Freedom!

Fluxactive Complete is conveniently packed with over 14 essential prostate powerhouse herbs, vitamins and grade A nutrients which work synergistically to help you support a healthy prostate faster

Learn More »

Promotion

Byline: Jennifer Stone, PT, DPT, OCS, Clinic Supervisor

Summer is right around the corner … and with it, summer activities, warmer temperatures and an increased risk for dehydration. Here are some tips to help you make sure you are drinking enough fluids to maintain good levels of hydration. You are probably all aware of the “cardinal rule” that says adults should drink six to eight 8-ounce glasses of water per day. The truth is, this is an estimate and the actual amount you should be drinking per day can vary quite significantly. There are multiple factors that can impact how much water you should be drinking.

Weight

Your weight is one variable that changes the amount of water you should be drinking. To help you establish a baseline, you can use the following rule-of-thumb equation described in U.S. News & World Report. In short, the equation tells you to take half your body weight, and drink that amount in ounces of water. In the example, notice that you should be drinking more than 12 glasses of water, not eight!

Exercise

Your exercise habits affect the amount of water you should be drinking, as well. The American College of Sports Medicine recommends adding 12 ounces of water to your daily intake for every 30 minutes that you plan to work out. If you are exercising outside and it is very hot, you may need to add more.

Special considerations

There are several special considerations to maintaining a healthy hydration level. If you are pregnant or breastfeeding, you need to increase your fluid intake by 24 to 32 ounces depending on how much you weigh, according to the American Pregnancy Association. It is also important that you get a lot of your hydration from water. If you are primarily drinking sodas or caffeinated beverages such as coffee or tea, you do not get as much “bang for your buck” when it comes to fluid intake (i.e., they don’t “count” as much).

Rules of thumb

The good news is there are some fairly easy rules of thumb to follow when it comes to hydration. One of the important ones is to pre-hydrate. In other words, drink BEFORE you start feeling thirsty, or BEFORE you do an activity. Going running? Drink several glasses of water before you start. Thirst is actually a sign of dehydration, so if you feel thirsty, you have some catching up to do! Also, monitor your urine. If you are adequately hydrated, you should be urinating about once every two to four hours, and your urine should be colorless or a very pale yellow (the color of hay or lighter). If it is darker than that, you haven’t had enough fluid. Headaches and dizziness are a late sign of dehydration. If you start experiencing those, you really need to up the water intake, and quickly.

Why can't you have your prostate removed after radiation?

After radiation therapy: If your first treatment was radiation, treatment options might include cryotherapy or radical prostatectomy, but when...

Last updated Dec 2, 2021

What is the eldest daughter syndrome?

As the oldest daughter enters adulthood, she may experience sadness and depression without identifying a reason for either. This state can lead to...

Last updated Jan 2, 2023

Imagine Your Moment Of Freedom!

Fluxactive Complete is conveniently packed with over 14 essential prostate powerhouse herbs, vitamins and grade A nutrients which work synergistically to help you support a healthy prostate faster

Learn More »

Promotion

Dehydration can turn a fun summer activity into an unpleasant experience at best, or a trip to the emergency room at worst. Don’t wait until it’s too late. Bring water bottles with you, and keep yourself and your family hydrated during your summer fun!

More info:

Physical activity programs from the university’s Healthy for Life Wellness program for faculty and staff. These include the Million Step Pedometer Program and the Ride to Wellness Odometer Program, which provide tools to help you get walking and biking.

Download walking maps/trails for each campus.

Buffardi, Danielle (2012, November 13). “Staying Hydrated And Nourished During Pregnancy,” American Pregnancy Association. Retrieved at http://www.americanpregnancy.org/pregnancyblog/2012/11/staying-hydrated-and-nourished-during-pregnancy/. Casa, Douglas, Clarkson, Priscilla and Roberts, William (2005). American College of Sports Medicine Roundtable on Hydration and Physical Activity: Consensus Statements, American College of Sports Medicine. Retrieved at http://www.acsm.org/docs/publications/Roundtable%20on%20Hydration%20and%20Physical%20Activity.pdf?sfvrsn=0. Elkaim, Yuri (2013, September 13). “The Truth About How Much Water You Should Really Drink,” U.S. News & World Report. Retrieved at http://health.usnews.com/health-news/blogs/eat-run/2013/09/13/the-truth-about-how-much-water-you-should-really-drink. About the author: Jennifer is a Clinic Supervisor for Mizzou Therapy Services (Rangeline location) and a board-certified specialist in orthopedic physical therapy. She is also CAP certified in women’s health physical therapy. She has five years of experience in physical therapy and earned her Master’s degree from Texas State University, her doctorate from Massachusetts General Hospital Institute for Health Professions, and completed an orthopedic residency through Evidence in Motion.

umsystem.edu - How to calculate how much water you should drink

Can you drive a car after prostate surgery?

You can return home by car from the hospital after discharge if your drive is within two hours, but you should not drive for two weeks after the...

Last updated Oct 10, 2021

What BP puts you at risk for stroke?

Blood pressure of 140/90 or higher can damage blood vessels (arteries) that supply blood to the brain. Heart disease. Heart disease is the second...

Last updated Apr 10, 2021

Promotion

How do you know if your body needs zinc?

What are the symptoms of zinc deficiency? hair loss. changes in their nails. diarrhoea. more infections. feeling irritable. loss of appetite....

Last updated Oct 1, 2018

Imagine Your Moment Of Freedom!

Fluxactive Complete is conveniently packed with over 14 essential prostate powerhouse herbs, vitamins and grade A nutrients which work synergistically to help you support a healthy prostate faster

Learn More »

Promotion

What is a serious PSA reading?

What is a dangerous PSA level? PSA levels above 10 ng/mL are considered especially risky. Patients should consult their doctor immediately, as...

Last updated Jun 12, 2018