Real World Nutrition Podcast Episode 5: Water and Fluids - How Much Do You Need?

How much water should you drink?
Not necessarily 8-8 ounce glasses a day.

One of the more common nutrition questions I get is, “how much water should I drink?”

Along with that question is what “counts” as water and what doesn’t?

First thing: that adage of eight glasses of water a day? No one can find the origin of it. So ignore that.Most adults need anywhere from 1450 ml – 2,800 ml of fluid per day for body function. That is roughly 48-96 ounces. But we do not need to get that from drinking water only. About half of that can come from food, and about 15% comes from body processes, including metabolism.What counts as water?

Quite a lot. Any fluid except for alcohol contributes to overall body water.

All fluids count—even the coffee. Even though caffeine is a MILD diuretic or something that causes the body to lose water, the amount is minimal, and since coffee has water, it balances out.

Then, there is what food contributes. And what shocks people most here is what foods contribute to water and not just fruits and vegetables, which contribute a lot, but other foods too.

Meat has a lot of water in it. Did you know it takes about five pounds of meat to make one pound of jerky? So that means meat is about 80% water. And even after cooking meat, there is still quite a bit of water contribution there.

Bread, rice, pasta, and other grains contribute to water intake since we use water to rehydrate rice and other grains. And bread contributes too. When we toast it, we remove some water. And even toast will contribute water.

While some foods will add more water to our overall diet than others, it all contributes to daily fluid intake.

How much should I drink then?

How much you should drink is the question on which I say, “it depends.” And, no, it isn’t necessarily half your body weight in ounces (meaning a 150-pound person would need 75 ounces). That may work out for you, but remember that every person who weighs 150 pounds isn’t the same.

The best way to know if you are well hydrated or need to add more fluid to your diet is by checking your urine color.

Lemonade or Apple Juice?

Your urine color should be closer to lemonade (or clear) rather than apple juice.

You are likely dehydrated if your urine is darker, amber-colored, like apple juice. Assuming you don’t have existing kidney disease

Someone who is well-hydrated will have pale yellow urine. It doesn’t need to be clear. A bit of yellow is fine.

Going with this method is a way for you to know how you are doing daily.

Seriously, it is that simple.

And are people chronically dehydrated? I have no idea. I don’t follow people around asking and checking on their fluid status.

However, drinking more water does not boost your metabolism. Not even with lemon.

It may indirectly contribute to weight loss for a couple of reasons:

You may not feel as hungry. Often, people think they are hungry and go for food when it is simply some mild dehydration easily remedied with some water.
You get all the extra exercise from having to go to the bathroom 14 times daily. I am kidding.

Many people swear they feel better when drinking more water, and I won’t argue. It is likely very accurate.

And it may help with getting sick less often, but that could be from all the handwashing following all the peeing. Right? Washing hands every single time? Right? It doesn’t have much to do with the immune system.

What are the best choices for fluids?

I’ve created the following guidelines for OKAY, BETTER, and BEST options for fluids, keeping in mind that these are guidelines and not “rules.” Ideally, choosing more often from the category of fluids listed under “BEST” is preferable, but all will work.

Additionally, these are not recommendations that you need to include any of these beverages unless you are already consuming them.

OKAY: These count towards your overall fluid intake but have little nutritional value because they contribute calories without nutrients or contain unnecessary ingredients. You don’t have to eliminate them since they count towards your overall fluid intake and hydration, but best if you limit them to LESS THAN one cup/day, if even that much.

Flavored coffee beverages such as latte, mocha, Frappuccino (hot or iced), or coffee with added fats, such as Bulletproof coffee.

Milkshakes, ice cream-based drinks, smoothies with ice cream or sherbet bases.

Soda – examples: Coke, Pepsi, Dr. Pepper, 7up, Sprite, Ginger Ale, Mountain Dew, Root Beer, Cream Soda, Tonic Water, non-alcoholic Ginger Beer, etc.

Diet Soda – examples: Coke Zero, Diet Coke, Diet Pepsi, Sprite Zero, Diet Tonic Water, Diet Ginger Beer, Diet Sodas of any type, no matter which non-nutritive sweetener.
Energy Beverages (regular or diet) – examples: Red Bull, Monster, Rock Star, AMP, etc.

Lemonade, Orange drinks, slushes, Kool-Aid, Flavor-Aid

Juice drinks – items that are less than 100% fruit or vegetable juice. If it states “made with” or “contains” xx% juice (anything other than 100% juice), it goes in this category.
Flavored and sweet teas – most pre-made flavors, including store-bought or restaurant teas, have added sugars/calories

BETTER: These count towards your overall fluid intake. They have calories as well as additional nutrients or health benefits. There is more nutritional value than those in the “okay” category but be mindful that more is not necessarily better.

Enjoy these items but don’t have these as your primary source of fluid. Instead, use them as a meal, part of a meal, your exercise hydration, and your exercise recovery.

Milk of any type will contribute to overall fluid intake.

100% fruit juice of any type.

100% vegetable juice of any type.

Fruit smoothies, Vegetable smoothies, or fruit and vegetable smoothies (either homemade or pre-package store-bought such as Naked Juice).

Milk – fat-free or skimmed more often than 2% or whole (3.3%)
Low-fat chocolate milk
“Alternative” milk such as soy, almond, or other nut milk. Unflavored plain is better than flavored, such as vanilla or chocolate. But keep in mind that these are not all healthier.
“Morning” coffee – with minimal added sugar and creamer
Sports beverages such as Gatorade or Powerade

Protein powders mixed with milk or water

BEST: These count towards your overall fluid intake and should be your primary fluid source. Mostly, these options contain zero or minimal calories per one-cup serving. Choose these most often, about 75% of the time.