The Doctor Is In

By Damon Raskin, M.D. | Special to the Palisadian-Post

Q:I keep seeing ads for different fancy cups and bottles for drinking water, including those big gallon jugs that measure how much you drink throughout the day. I know the vessel is unimportant, though trendy, but it has me wondering: How much water do I need to be drinking to stay optimally hydrated? Does sparkling water count? And is there such a thing as too much sparkling water?

Water is your body’s principal chemical component and makes up about 60% of your body weight. Every system in your body depends on water.

For example, water flushes toxins out of vital organs, carries nutrients to your cells, and provides a moist environment for ear, nose and throat tissues. It keeps your temperature normal, lubricates and cushions joints, and protects sensitive tissues.

Lack of water can lead to dehydration, a condition that occurs when you don’t have enough water in your body to carry out normal functions. Even mild dehydration can drain your energy and make you tired.

Once you are thirsty, dehydration has already set in. Death occurs within three days without water.

So how much fluid does the average, healthy adult living in a temperate climate need?

Although figures vary, the medical consensus is that an adequate intake for men is roughly 15.5 cups (124 ounces) of total beverages per day. For women the figure is about 11.5 cups (92 ounces) per day.

Individuals vary greatly based on health conditions and exercise regimens. If you do any exercise that makes you sweat (which I highly recommend), you need to drink extra water to cover the fluid loss. It’s important to drink water before, during and after a workout. Your requirement for water also increases in hot and humid weather, or if you have a fever or other medical condition, including vomiting, diarrhea, pregnancy or are breastfeeding.

You do not need to rely only on plain water to meet these needs. Many fruits and vegetables, such as watermelon and spinach, are almost 100% water by weight. Other beverages, such as milk, juice and herbal teas, are almost all water as well. You know you are drinking enough fluid if you rarely feel thirsty, and your urine is colorless or light yellow.

So what about sparkling water? As long as you pick a sparkling water with no added sugars or artificial sweeteners, there seems to be no down side to your health. Some people just have a hard time drinking enough plain water, and sparkling water is just as hydrating as regular water.

There are even possible health benefits to sparkling water. The carbonation may lead to a short-term immediate increase in satiety, which means your stomach feels more full for longer, and that may lead to a decrease in total food consumption for those who are trying to lose weight.

One study with sparkling water also showed improvement in constipation and indigestion versus plain water. Sparkling water may also be a good transition for those who are trying to kick the habit of sodas and other sugary drinks. As long as you choose a basic sparkling water, which is just water and carbonation, there is no need to limit the amount.

If you are struggling with getting in enough water, investing in a high-tech bottle that connects to your smartphone and records how much you drink may be a big help. Or, just set an alarm as a reminder and track your intake in your calendar. Whatever it takes to stay hydrated. Now go drink, responsibly! (Water that is.)

Have a question you want to see answered by Dr. Raskin in a future edition of the Post? Send it to mypost@palipost.com for consideration.