Force Factor

How much water do I lose every day?
We’re constantly losing water from our bodies. It leaves through our breath, through our sweat, and through the body’s elimination of waste. The average adult loses 10 cups of water on a normal day. However, if you’re working out in a hot and humid environment, you can lose as much as 8 cups or more in an hour.

How much water do I need every day?
The Institute of Medicine recommends about 3 liters (approx. 13 cups) of total fluids a day for adult men and about 2.2 liters (approx. 9 cups) for adult women. You’re probably getting about 20% of this already from the food you eat. If you are working out, you should increase your water intake to offset fluids lost through sweat. Exactly how much you need depends on how much you sweat (and thus the temperature and the duration and intensity of your exercise). Because you also lose electrolytes through sweat, we’d recommend replenishing yourself with a sports drink after intense exercise. Also, make sure you are hydrating before, during, and after exercise.

Does my body get water through food?
Yes! On average, food accounts for about 20% of your daily fluid needs. Some foods are much higher in water content then others. If you prefer to “eat your water,” look to foods like raw vegetables (including celery, cucumbers, cabbage, lettuce, and spinach), and fruits like strawberries, watermelon, and grapefruit.

Can soda/coffee count towards my water intake?
Caffeinated drinks are fluids and thus can count towards your total fluid intake. However, caffeine in large amounts can act as a diuretic, which may increase your risk for dehydration. We’d recommend you try to get most of your daily fluids from water, plain and simple. 

How can I tell if I’m dehydrated?
Dehydration occurs when your body does not get enough water to execute its normal, necessary functions. The first symptoms of dehydration may include dry mouth, fatigue, thirst, dry skin, headache, constipation, and dizziness. Clear or light-colored urine signals good hydration; a dark yellow color typically indicates dehydration. Mild to moderate dehydration can be treated usually with re-hydration. Severe cases will demand medical attention.

Is it possible to drink too much water?
Yes. Drinking too much water is an extremely rare occurrence, but it can result in a very serious condition known as hyponatremia.

Can drinking more water help me lose weight?
Water is a critical part of any weight-loss plan for a variety of reasons. First, water is a natural appetite suppressant. Our bodies can often confuse thirst and hunger. Instead of getting a snack, try drinking a glass of water and reassessing if you are still hungry. Having a glass of water with every meal can also help you to eat less. Second, water is critical for the body’s metabolism of fat. Finally, water is necessary for the contraction of your muscles, helping you to get the most out of your exercise!

Won’t drinking water make me look bloated?
“Water retention” is not a result of drinking too much water, but of not getting enough. When we’re not adequately hydrated, the body holds on to water. Instead of cutting back on water, cut back on salt, increase your intake of water, and eat more fruits and vegetables.