Hydration for Adults
A hydrated body is a healthy body!
Your body is made up of 60-70% water!
Water is an essential nutrient to keep your body healthy!
Water helps to...
- Carry nutrients throughout the body
- Facilitate concentration & focus
- Maintain body temperature
- Lubricate joints & body tissue
- Remove waste from the body
- The amount of water needed can vary depending on age, sex, physical activity, temperature, and overall health!
Water Recommendations
Total water recommendations including water from foods and other beverages
- Men > 19+ years: 104 oz/day (13 cups)
- Women > 19+ years: 72 oz/day (9 cups)
- Pregnancy: 80 oz/day (10 cups)
- Breastfeeding: 104 oz/day (13 cups)
Average Water Consumption of US Adults
- Men: 44 ounces per day (5.5 cups)
- Women: 43 ounces per day (5.4 cups)
- Did you know? You can also get water from foods like fruits and vegetables & from other beverages including milk and juice!
Consequences of Not Drinking Enough Water
- Headaches: an imbalance of electrolytes and narrowing of blood vessels due to dehydration can cause headaches
- Dry skin: skin cells need water to maintain adequate moisture
- Fatigue: water is a vital fuel source to help transport oxygen and nutrients to all organs of the body and maintain energy levels
- Constipation: adequate amount of water is needed for proper bowel function and motility
- Joint pain: joint cartilage consists mostly of water; therefore, not enough water can cause pain due to less lubrication
- Premature aging: dehydrated skin impairs cellular function and causes skin cells to shrink and become dry
- Lack of concentration: water carries nutrients to the brain & removes toxins; dehydration impairs cognitive performance
- Increased irritability: lack of water reduces blood flow to the brain & can impact mood regulation
- Slower metabolism: dehydration impairs cellular function as water is needed for metabolic processes to occur
Tips to Increase Water Intake & Improve Beverage Choices
- Drink water instead of sugary drinks!
- Non-diet soda, energy or sport drinks, and other sweetened beverages contain a lot of calories from added sugars with few nutrients
- Take water on the go!
- Fill a clean, reusable water bottle to quench your thirst. This can help manage your calories throughout the day and in between meals
- Make water, low-fat or fat-free milk, or 100% fruit juice an easy option in your home!
- Place them in lunch boxes or backpacks for easy access when yourself and your family are away from home
- Check the nutrition facts when selecting your beverages at the grocery store!
- Look for information about added sugars, saturated fat, sodium and calories to help you make better choices
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