Drink Up!

by Kathy Sena | Comments

There's a glass of water on my desk as I write this. There's usually a bottle of water in my purse. And I always do my exercise walking with a water bottle in my hand. But how much is enough?

According to registered dietitian Ellie Krieger, even slight dehydration can cause fatigue, weakness, dizziness and headaches. But beyond basic hydration, studies show that drinking enough water can also help prevent conditions such as kidney stones and urinary-tract problems.

We've all heard the standard advice: "Drink eight 8-ounce glasses of water each day." But that's not completely accurate, Ellie says. "The amount you personally need depends upon your metabolism, your activity level and the climate you are in. Plus, there are many beverages besides water that count toward hydration."

The folks at the National Academy of Sciences Food and Nutrition Board say most women should aim to drink about 74 ounces (9 cups) of liquid each day. (Make that about 13 cups for men.) Adjust that if you exercise extensively or live in a hot climate. (I grew up in Phoenix, and boy did we suck down the water in the summer!) A good way to determine if you're getting enough liquids? Check your urine, Ellie suggests. Dark, scant urine generally indicates dehydration, while clear urine and frequent urination means you're doing great. Yep, those bathroom trips are a pain, but it's worth it for better health.

Fortunately, the entire 9 cups of liquid doesn't have to be just water. Juices, milk, smoothies, sports drinks, tea, coffee and other drinks will also do the trick. You just have to allow for the calories; drinking 9 cups of smoothie each day won't hack it for weight loss! Water is the best beverage, Ellie says. It is absorbed quickly, it's calorie-free and many studies show that it has an edge over other drinks when it comes to disease prevention. She suggests getting at least half your daily fluid needs in the form of water.

I've noticed that weight loss seems to come a bit more easily when I'm drinking lots of water, too. Maybe it's because when I'm well-hydrated, I'm less likely to get that woozie feeling that makes me want to eat everything in the fridge.

How do you make sure you drink enough fluids, especially water, each day? And how has staying hydrated affected your weight-loss efforts?

— Kathy Sena

P.S. I had an appointment with my doctor today. It was so much fun to
hop on the scale and then watch the nurse write my weight on my chart.
I was down six pounds according to my doctor’s records, too. Now that
felt official!