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Cassie Schmidt

Summer Hydration Tips

Water is an essential nutrient that is critical for our bodies to function properly. Water has many different functions in our body including filling and surrounding our cells, lubricating joints, waste removal/filtration controlling our body temperature, and being involved in many chemical reactions within our bodies just to name a few!


Staying hydrated is just as much a part of a healthy diet as eating fruits and vegetables. We need to focus on hydrating our bodies which can be done through our fluid intake and even our diet. We aren't typically thinking about food as hydrating us, but many foods have more water than you would think! Checkout the fluid contents in the food graphic to see how much water you are receiving in your current diet:


But how much water does YOUR body need? Probably your default answer is 8 cups or 128 oz, but lik much nutrition advice the generalized advice is a good starting point, but likely isn't going to match your specific needs!


When calculating fluid needs for our clients there are two equations we typically use (*recommended for individualized without conditions that require specialized hydration needs*):\


1) First, body weight (kg) x 30 ml in fluid. Convert your body weight from pounds to kilograms simply by taking your weight and dividing by 2.2kg

For example, 180 lbs / 2.2 kg = 82 kg x 30 ml = 2,460 ml.

To convert to oz, 30 ml is equivalent to 1 fluid ounce.

Take 2460 ml and divide by 30 equaling 82 ounces/10 cups.


2) Take your weight in lbs and multiple by 0.5 to get the amount of ounces needed.

For example, 210 lbs x 0.5 oz = 105 ounces of fluid/13 cups.


As you are working on improving your hydration it is important track your hydration levels. One of our favorite tips for our clients is to look at the color of your urine. If your urine is a red, burnt orange, Amber, or dark yellow then you are underhydrated. If your urine is transparent or clear you are overhydrated. When you are hydrated, your urine should be a light-yellow, think lemonade color. Check out the helpful chart to keep in mind when tracking your hydration.


Remember that as you are on your journey to be your healthiest self, improving your hydration is a great first step on that journey and a key aspect of keeping your body functioning at its best! Being hydrated can help with improving energy, protect your kidneys, improve brain function and even help with weight loss!


Ready to partner with a dietitian to improve your healthy and prevent chronic health conditions such as high cholesterol, heart disease and diabetes? Head to the nutrition counseling tab to learn more about programs, including if your insurance covers dietitian visits!



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