The #1 Dehydration Mistake Almost Everyone Makes, According to Registered Dietitians
Woman drinking water to avoid getting dehydrated
Considering the hype surrounding every Stanley Cup drop, you’d think that everyone in the U.S. was very well-hydrated. Unfortunately, that isn’t the case. According to a CivicScience poll, 47% of Americans don’t drink enough water. In fact, you might not even know how much water you’re supposed to be drinking in the first place.
Here, dietitians explain exactly how much water everyone should be drinking every day and if other liquids count. Plus, find out what the number one dehydration mistake people make is and why it’s so important not to do it.
Related: The #1 Sign You Aren't Drinking Enough Water—and How To Tell if You're *Overhydrated*
How Much Water You Should Be Drinking Each Day
Kathy LaBella, RDN, ACE-CMES/CPT, a registered dietitian and exercise specialist, explains that one’s fluid intake needs depend on a few different factors including age, weight and activity levels. “The younger a person is, the more fluid per ounce of weight is needed,” she says. In general, she says a good goal to aim for is drinking eight to nine cups of fluid a day. “If you are active and outdoors, you may require an additional two cups or more, and athletes may require two to three times the amount of fluid than the average person,” she explains.
LaBella says that water is the best source of hydration, but other liquids also count. “The question is not always how much water should we be drinking, but how much fluid do we need,” she adds.
Related: Which Is Better for Hydration: Sports Drinks or Water? Registered Dietitians Share the Truth
Hydration is important because the body literally can’t function if it’s not well-hydrated. Hydration is especially important for brain function, gastrointestinal function and kidney function. Even when fluid loss is just 1% of body weight, it will negatively impact brain function and mood.
There is a difference between not drinking enough water and actually being dehydrated, however. Catherine Gervacio, RND, a registered dietitian and certified exercise nutrition coach at E-Health Project, says this comes down to a matter of severity. “Not drinking enough water may lead to mild symptoms. Thirst is the first sign that your body needs water. You may also see a darker urine color. Other symptoms are dry lips, dizziness or fatigue,” she explains.
Dehydration has more extreme symptoms. Gervacio says this can include rapid heartbeat, low blood pressure, dry skin, little or no urine, very dark-colored urine, weakness and being extremely thirsty.
Related: Eat Your Way to Better Hydration! Try These 7 Fresh and Hydrating Foods
The #1 Dehydration Mistake Most People Make
Both LaBella and Gervacio agree about the number one dehydration mistake they see people making: waiting until they are thirsty to drink something. “Waiting to be thirsty is not a good practice; the body may already be experiencing mild dehydration,” Gervacio says.
“We should be drinking water and fluids throughout the day,” LaBella adds.
Both dietitians say that the reason it’s so important not to wait until you’re thirsty to drink something is because the body can’t optimally function even if it’s just a little dehydrated. “Water is needed for regulating body temperature, transporting nutrients, removing waste production and more. Every cell in the body needs water to function daily,” Gervacio explains.
There can be dangerous repercussions of not drinking enough water. “Once dehydration occurs, it can impact your physical response time and cause weakness,” LaBella says. “Ongoing dehydration or not drinking enough water and fluid can lead to kidney stones, constipation, dry skin, and fluid and electrolyte imbalance.”
If you struggle with drinking enough liquids, Gervacio says that it can be helpful to create a schedule or a reminder to take a few sips of water. “Set specific times for drinking water, such as drinking a glass of water before each meal, or using an alarm clock every hour to keep your body hydrated,” she says.
Some water bottles even light up or make a noise when it’s time to drink more and can even track hydration. Some apps serve as hydration trackers and reminders such as WaterMinder and WaterLlama.
Remember: If you’re waiting until you’re thirsty to get something to drink, you’re waiting too long. Aim for eight to nine cups of fluid a day, drinking throughout the day and especially before and after exercise. You’ll feel better overall and your body will be able to function at its very best. In fact, why not take a big sip of water right this very second?
Next up, find out if it's better to drink your liquids throughout the day or all at once.
Sources
Kathy LaBella, RDN, ACE-CMES/CPT, registered dietitian, nutritionist, ACE-Medical Exercise Specialist, certified personal trainer and owner of Peak Performance, LLC in Old Saybrook, Connecticut
Catherine Gervacio, RND, registered dietitian and certified exercise nutrition coach at E-Health Project
