Hydrate: Refresh + Revitalize

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Water Intake

Leading public health institutions provide nuanced guidelines for daily fluid intake. They reflect comprehensive targets suitable for the general population in temperate climates under typical circumstances. Factors such as intense exercise, hot climates, high altitude, medical conditions, and body size may substantially increase water requirements.

Men: 100-120oz (3-3.5 liters) 20ml can come from food.
Women: 80-100ml (2-3 liters)
Increase to 100-120ml when pregnant or breastfeeding.
Athletes: Add 20-60oz (0.5-2L) to above recommendations adjust for exercise intensity, duration, and sweat loss.
Older adults: 50-70ml (1.5-2L), reduce if chronic heart failure or poor kidney function.

[1-5]

Intake Intervals

While a body’s thirst mechanism serves as a practical physiological cue for hydration, regular fluid consumption throughout the day - rather than infrequent large boluses - is more effective for optimal hydration and limits fluid retention, particularly if exercising or in elevated risk populations.

A general goal is 20oz (60ml) every 3-hours that you are awake (16-hours awake = 100oz daily).

Upon waking: 10oz
Replenishes overnight losses
With each meal: 10oz
Improves digestion
Before exercise: 20oz
2-hours before working out
During exercise: 4oz
Sip every 15-minutes
After exercise: 20oz per pound (60ml/0.5kg) of body weight lost during vigorous activity.

[4-5]

Add Electrolytes

Electrolytes - primarily sodium, potassium, chloride, calcium, and magnesium - are minerals in body fluids that carry electrical charges and are essential for nerve conduction, muscle contraction, water balance, pH regulation, cardiovascular function, and cellular metabolism. The body maintains control of electrolyte concentrations via hormones (e.g., AVP and aldosterone) and kidney regulatory mechanisms. For most healthy people, a varied diet provides good electrolytes. Electrolyte supplementation (tablets, sports drinks) may be beneficial for endurance athletes (exercise >60–90 min), hot/humid conditions, “salty sweaters”, gastrointestinal illness (vomiting, diarrhea), older adults, and those with impaired thirst or sweating.

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Water-rich Foods

Diet may provide ~20% of daily total water intake and you may increase this more fruit/veggie intake (up to 3–4 cups per day). This will decrease your need for plain water or beverage intake. These water-rich foods also add beneficial micronutrients and fiber to meet your sustain goals.

Cucumber, lettuce, celery:
95% water, low calories
Coconut water: 95% water, excellent electrolyte mix
Broth, soup: 95% water, excellent choice in older age
Watermelon, strawberries, cantaloupe: 90% water with antioxidants (lycopene, Vit-C)
Oranges, peaches, grapefruit, tomatoes: 90% water and great source of potassium
Milk, plain yogurt: 90% water ideal in post-exercise state

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How Much + How Often

How much water to drink per day and when to add electrolytes.png

If you are taking diuretic medications or on fluid restriction diets for heart failure or chronic kidney disease, discuss fluid intake with your doctor.

monitoring

Hydration status is best assessed with a combination of laboratory and physiological markers.
You can track these at home:

Urine output: 0.5mL/Kg/Hr
(average of half a milliliter of urine per Kg of body weight each hour, so a 200lb person should urinate ~45ml/Hr).
Urine color: Pale yellow is good hydration; dark amber suggests dehydration.

Your physician can monitor these:

Urine osmolality: <500mOsm per Kg best for kidney health; higher indicates dehydration
Serum sodium: 135–145mmol per liter normal; >142 mmol/L indicates underhydration.
Plasma osmolality: ~280–295 mOsm/kg normal; increased with hypertonic dehydration

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symptoms

Despite well-known benefits, a significant proportion of adults are chronically underhydrated
- estimated 25–50% of adults - because of various factors like inattention, poor physiological thirst response, lack of access, cognition, and taste preferences.

Symptoms of dehydration:

Mild-moderate: Thirst, dry mouth, headache, fatigue, dizziness, reduced urine output, constipation, cramps, orthostatic hypotension, irritability, and short-term memory impairment.
Severe: Confusion, delirium, rapid heartbeat, sunken eyes, decreased skin turgor, decreased blood pressure, hypovolemic shock, seizures, kidney injury, and death.

[17-19]

consequences

The consequences of chronic dehydration affect nearly every system in the body:

Brain: Impaired attention, memory, executive function, and risk of cognitive decline,
Heart: Hypertension, strokes, and coronary artery disease.
Digestive: Constipation and increased risk of GI bleeds via delayed GI wound healing.
Kidneys: Kidney stones, urinary tract infections, and chronic kidney disease.
Endocrine: Diabetes (type 2), obesity, fast biological aging, reduced metabolic function.
Thermoregulation: Impaired heat dissipation, higher risk of heat exhaustion/stroke.
Psych: Depression, anxiety, and reduced stress tolerance.

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longevity

Studies show a strong correlation between adequate hydration and both lower risk of chronic disease and increased longevity. The 2023 NIH ARIC study showed that higher serum sodium - reflecting lower habitual fluid intake - predicts advanced biological aging, higher rates of chronic illness, and 20% increase in early mortality. Decreased hydration elevates inflammatory and oxidative stress markers, accelerates DNA damage, and leads to earlier and more rapid declines in organ system function. Quality of life studies reveal that well-hydrated people experience greater energy, better sleep, improved cognitive and mood outcomes, and reduced rates of hospitalization and disability.

[25-26]

Hydration for Health

References + Futher Reading

Comparison of Two Reminder Interventions to Achieve Adequate Water Intake https://journalofexerciseandnutrition.com/index.php/JEN/article/download/142/122/480
Effects of hydration status on cognitive performance and mood
https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/effects-of-hydration-status-on-cognitive-performance-and-mood/1210B6BE585E03C71A299C52B51B22F7
Assessment of hydration status in a large population
https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/assessment-of-hydration-status-in-a-large-population/3F059CA2C16E51E8DF59C07EB3C0040F
How Much Water You Should Drink Every Day
https://health.clevelandclinic.org/how-much-water-do-you-need-daily
How Much Water Should an Athlete Drink Each Day
https://www.verywellfit.com/how-much-water-should-you-drink-3120428
Do Electrolytes Really Boost Hydration
https://www.nm.org/healthbeat/healthy-tips/Do-Electrolytes-Really-Boost-Hydration
Importance of Electrolytes in Exercise Performance and Assessment
https://www.mdpi.com/2076-3417/14/22/10103
Do You Need to Take Electrolytes to Stay Hydrated
https://time.com/7020001/electrolyte-drinks-hydration-benefits/
The Impact of Dehydration on Cognitive Function
https://www.ourmental.health/mind-body-connection/dehydrations-hidden-toll-how-even-mild-water-loss-hurts-your-brain
Can dehydration impair cognitive function
https://www.alzdiscovery.org/cognitive-vitality/blog/can-dehydration-impair-cognitive-function
Electrolyte Water: Benefits and Myths
https://www.healthline.com/nutrition/electrolyte-water
Sports and Hydration for Athletes
https://www.hopkinsmedicine.org/health/wellness-and-prevention/nutrition-and-fitness/sports-and-hydration-for-athletes
Nineteen Water-Rich Foods That Help You Stay Hydrated
https://www.healthline.com/nutrition/19-hydrating-foods
Interventions to Improve Hydration in Older Adults
https://www.mdpi.com/2072-6643/13/10/3640
Eighteen Hydrating Veggies and Fruits With High Water Content
https://www.goodrx.com/well-being/diet-nutrition/fruits-and-vegetables-that-hydrate-you
Using food to stay hydrated
https://www.health.harvard.edu/staying-healthy/using-food-to-stay-hydrated
Chronic Underhydration's Hidden Risks
https://www.emedinexus.com/post/44781/chronic-underhydration's-hidden-risks:-new-study-reveals-long-term-health-implications
Fast Facts: Data on Water Consumption
https://www.cdc.gov/nutrition/php/data-research/fast-facts-water-consumption.html
Investigating the impact of an online hydration intervention
https://bmcgeriatr.biomedcentral.com/articles/10.1186/s12877-023-04515-8
Chronic Dehydration: Symptoms, Causes, and Treatment
https://www.healthline.com/health/chronic-dehydration
Dehydration Causes, Effects and Prevention
https://www.britannica.com/science/dehydration-physiology
Dehydration Symptoms & causes
https://www.mayoclinic.org/diseases-conditions/dehydration/symptoms-causes/syc-20354086
Drink lots of water or die young: Study links hydration and aging
https://newatlas.com/health-wellbeing/drink-water-live-longer-hydration-aging-health/
Exercise under heat stress: thermoregulation, hydration, and performance https://journals.physiology.org/doi/epdf/10.1152/physrev.00038.2020?src=getftr
The Surprising Impact of Hydration on Longevity
https://www.realsimple.com/impact-of-hydration-on-longevity-8759230
How to Stay Hydrated: A Guide for Older Adults
https://www.ncoa.org/article/how-to-stay-hydrated-for-better-health/

Fresh is healthy

A free roadmap to your healthiest life

Hydrate: Refresh + Revitalize

1-minute watch - Click here for sound

How Much + How Often

If you are taking diuretic medications or on fluid restriction diets for heart failure or chronic kidney disease, discuss fluid intake with your doctor.

Hydration for Health

References + Futher Reading

A free roadmap to your healthiest life

Focus

REST

Live with purpose + choose the positive perspective

7-8 hours of uninterupted sleep + consistent wake time

EXERT

30-60 minutes of consistent movement 5-6 days per week

SUSTAIN

Match calories to lifestyle + focus on macros

Hydrate

100 oz water daily + control sugars + alcohol

Contact Me

The resources on this site are not medical advice. Discuss any changes to your exercise or nutrition plans with your physician prior to implementing them.