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The old rule that you need eight glasses of water of fluid daily is just that – old. It is also not exactly based in good science, as no study has ever determined a baseline fluid intake level that works for all people, of all fitness levels, and all ages. Your fluid needs depend on many factors, so there is no universally applicable amount.
The ideal fluid intake depends on your body size, fitness level, training schedule, and dietary factors such as caffeine and alcohol consumption, both of which increase fluid loss. Therefore, you must know how much fluid you need as an individual. Your best bet is to monitor your urine color and the frequency of urination, knowing that pale yellow urine is a good sign that plenty of fluid is onboard for waste excretion.
Do not judge your urine color within a few hours after taking vitamin supplements, since the unused vitamins, particularly the B vitamin riboflavin, turn your urine a bright yellow. Frequent urination could be another good sign that you are getting enough fluid. Spread out your fluid intake over the day to keep body water levels steady and to ward off the threat of dehydration. Moreover, remember to drink past the feeling of thirst, since that sensation shuts off quickly once you begin drinking. In fact, it actually turns off before you have replenished your lost fluids.
Remember, though, that if you're feeling thirsty, your body is already beginning to dehydrate. Don't let it get to that stage.
Water is the best option for fluid intake
The beverage aisle in any grocery store overflows with drinks. You could choose some bottled water, whether spring, mineral, or sparkling water. You could find bottled teas, juices, and many other concoctions, or opt for an energy drink or sports drink, and there is always plain tap water. So what is the best choice?
Tap water is fine; it is cheap, and local municipal water supplies must follow strict safety regulations. So if the water out of your faucet tastes okay, drink it. Many consumers choose bottled water, which generally tastes better than tap water. This is because bottlers use ozone as a disinfectant instead of chlorine. Though the general perception is that bottled water is better for you than tap water, safety regulations are actually higher for municipal water than for bottled.
Some bottled water may offer minerals such as calcium and magnesium. However, if you live in an area that has hard water, your local water probably has more minerals than bottled water does. If you are not sure whether you have hard water or not, just check your water faucets for mineral deposits.
Bottled teas and juices are tasty, thirst-quenching options, but watch for caffeine. This substance can increase body water loss by increasing urine production. Moreover, you may be taking in unwanted calories, as many of these beverages have a high content of sugar or corn syrup.