As the weather heats up and we spend more time in the sun, hydration becomes a popular topic!

During nutrition consultations I hear “I drink plenty of water” and “I need to drink more water.” How do you know what the correct amount of water is?

A simple answer that works for most: drink when you are thirsty.

Quick Tips

• The feeling of thirst is regulated in the brain and it alerts your tongue and throat when it needs more water.
• A general guideline is .5 oz per pound of body weight. So if you weigh 150 pounds you should get 75oz of fluid per day. This number is again just an approximation and will vary from person to person and activity level.
• A diet with fresh fruits and vegetables can get you around 35 oz of water per day!
• If it is hot or humid- you will need more fluid.
• On days you exercise try to drink an additional 32 oz.
• During long-duration and/or intense exercise, of course, you lose more than just water. This includes sodium, potassium, and other electrolytes—and it’s important to replace those, too. My favorite is pickle juice!

The best thing you can do to check your hydration status is to check the toilet. See the image below from precision nutrition.