Everything your physical therapist wants you to know about water

By Melissa Garcia, PT, DPT, CSCS

A quick Google search reveals that there is no concrete recommendation for daily water consumption. As we know as physical therapists, the human body is complex and it always depends on the situation!  According to the U.S. National Academies of Sciences, Engineering, and Medicine, it is roughly recommended that men consume 15.5 cups of water, and for women, 11.5 cups per day. This can be from a variety of sources such as food and various beverages. There are also many factors such as sex, age, and pregnancy status that influence daily intake requirements. 

Okay so we know water is necessary for life, but do you know why? Water is the vessel in which your nutrients are carried throughout your body, helps digest your food, and regulates your body temperature. When it comes to your musculoskeletal system, water is essential for a muscle contraction, necessary for healing, and lubricates the joints!

Below are some quick facts and tips when considering how much water to drink depending on your situation and environment.

Weather

This time of year in the Pacific Northwest calls for hot and humid weather. The temperature and humidity of your area will affect the amount of fluid lost to the environment. High humidity causes increased sweating but does not allow the body to cool efficiently as the fluid does not evaporate easily. The body over time acclimates to hotter temperature by sweating sooner, and at a higher rate to cool down the body. As a result the body will increase thirst and require more fluid to replace these stores. If you are traveling and/or exercising in hot environments, your body may not recognize signs of dehydration soon enough-hydrate well and frequently.

Diet

Beverages such as alcohol and caffeine have a diuretic effect. Meaning, it promotes an increased production of urine. Though there is no simple answer if caffeine increases the risk of dehydration, it is still an important factor to consider especially if you are consuming in excess. 

Alcohol however can quickly dehydrate your body. As alcohol is processed in the liver, it suppresses a hormone called vasopressin that tells your body to hold water. Water is quickly lost in urine as alcohol is processed at a slower pace. As a result, one’s BAC can rise quickly if they are not replenishing the lost H2O. Keep this in mind the next time you are out with friends on a sunny day!

Exercise

During exercise, an athlete can lose up to 6-10% of their body weight in sweat! Even with low levels of dehydration, physical performance can start to decline. The athlete will notice decreases in endurance, strength, cognitive ability, and increased fatigue. Many athletes, including myself, may not notice they are thirsty when they get a chance to rehydrate, and as a result, they under-hydrate for their activity. This is especially true with early training when the body is not as acclimated to the increased activity demands or weather conditions. Bottom line with exercise, when in doubt, hydrate.

Electrolytes

Water itself is a no-brainer when it comes to hydration. However when it comes to sports drinks, make sure that they have a good balance of sodium and potassium in addition to lower levels of high processed sugars for a happy stomach. Electrolytes are essential in regulating blood pressure, muscle contraction, and fluid balance. Sodium and glucose are essential in the efficient absorption of water in the small intestine. When in a pinch for quick hydration, electrolyte infused fluids are an awesome option! 

It’s getting hot outside! Whether you are planning a day hike, leisurely stroll, working in the yard, or a long jog, consider your hydration requirements and plan accordingly.