Healthy Water Consumption

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Peanut

Peanut

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I introduced water consumption in another thread yesterday. Today I searched the forum for water consumption rates for healthy living and found very little. Plenty of threads on water, from berky filters to wells, rivers and springs to Mad Maxine Waters. But nothing on healthy water consumption.

I see the health issues caused by too little water consumption almost daily. Both my very elderly parents are chronically dehydrated and have a wide range of symptoms as a result. I simply can’t get them to drink enough water and constantly have to deal with the consequences.

Both get several UTI’s and sinus infections each year.

https://www.normanurology.com/blog/3-ways-dehydration-can-impact-your-urology-system

Chronic dehydration also causes joint pain, and exacerbates arthritis symptoms. Its simple lack of lubrication in joints.

https://creakyjoints.org/living-with-arthritis/dehydration-and-arthritis/

It also causes cognitive issues.

https://pmc.ncbi.nlm.nih.gov/articles/PMC5986442/

And adversely affects blood pressure, both low and high blood pressure

https://health.clevelandclinic.org/dehydration-and-blood-pressure

Here is an article at the Cleveland Clinic on dehydration and risks to seniors.

Drink Up: The Connection Between Age and Dehydration

https://health.clevelandclinic.org/...s-an-often-overlooked-health-risk-for-seniors

This is a screen save from the Cleveland Clinic on recommended water consumption…

Hydration2024-10-31 08-47-43.jpg


Been ages since I added up my daily intake of liquids. Soooo… I have cfs, we don’t function without caffeine so my liquid intake is caffeine heavy.

Always 2 – 12oz pepsi’s just to get moving in the morning.
24oz

16oz of tea or water at lunch
40oz

12oz pepsi or water about 2pm
52oz

12oz of water and another 12oz pepsi between 3-5pm
76oz

10oz of lemonade with dinner at 6pm
86oz

6oz of lemonade with snack about 9pm (unless it’s ice cream)
92oz

6oz of water to sip on til bedtime…

98oz total liquid intake for an average day when I’m at home.

I eat a lot of salads and melons during the week along with beans, peas and corn as side dishes which are all liquid heavy.

If I drop below 80oz I get more severe headaches and joint pain. This usually happens on days when I go to town for groceries and errands (town puts me in a crappy mood anyway). I try to be in town at lunch and try to drink 2 big glasses of tea with my meal to compensate. Doesn’t always happen but I most often eat chinese in town so I always have a bowl of hot n sour soup.

My average daily intake over the course of a week is about 90oz not counting foods. But I'm not a big guy, about 170lbs. Still, if events disrupt my normal routine several days I really suffer physically.

Any of you have dehydration issues? What's your average daily consumption?
 
Last edited:
Maybe I should drink more. If it's hot and I'm outside, I drink lots more water. I don't drink sugared drinks. Two twelve oz cups of black coffee (one in the morning, one after lunch). About 5 each 8 oz cups of home brewed tea (with yerbe matte) cold. Sometimes a cup of milk, too. At least 8 oz cup of water once a day. That's with today's weather and today's outside workload. I don't like drinking so much after dinner because I don't like to get up at night to use the bathroom.
I am constantly bringing husband large cups of ice water, cups of coffee, apple juice, you name it. He actually should not be drinking so much since he limits his salt and it screws up his sodium and potassium. I've never had a UTI, but mom would get them, not drink enough either. She hated drinking water.
 
GREAT THREAD!! I've learned over the years that many older folks who are not active can easily become dehydrated! I can't tell you how many times I've been at one of my jobs to hear that their doctor told them they are dehydrated!! I always encourage my older friends to keep a bottle of water at all times, if it's handy you'll drink it!!
 
And remember, coffee and beer are diuretics!! Hubby is an all day coffee drinker, he makes sure to balance that with our wonderful mineral water from our wells! Same with me if I'm drinking beer! In the summer I can drink a gallon of milk a day by myself! Some reason I crave it when it's hot out!! Lots of fluid intake at our house!!😃
 
This is a great thread. I do know that many people do not drink enough water.

I use a wide mouth Ball canning jar (straight sides) with a special Ball screw on lid that has a hole for a straw for water. I was gifted some metal straws and I use them in these jars I actually have 4 of these set ups. It prevents dust and other debris from potentially getting into my beverages.

Daughter took some class and told me that drinking out of plastic is not good. She is opposed to having food in plastic as much as possible. I know that we have too much exposure to plastic, so I try to always use glass or ceramic drinking vessels. I never liked drinking from plastic. Something about it has always creeped me out.

I take one or two of my canning jar set ups with me when I house sit. I keep one on my nightstand and one on the table where I sit downstairs. I started doing this when daughter's cat would jump up and drink from my water glass. The jar holds 2 1/2 cups of water. I fill it up a couple times a day. I do have a couple large double sized cups that I use for coffee in the mornings, so I get two cups of coffee every day.

I know that I don't drink enough, even with having it right by me.

Did you know that being dehydrated makes you feel tired? Without enough fluids, we lose energy.
 
Proper hydration was a big thing in the Army. I was told, repeatedly, that approx. 1/3 of the water we absorb comes from the food we eat versus drinking water directly. So food is just as important to hydration as water. We can drink lots of water but the body will only accept so much and then you just start peeing clear, which is not actually a good thing. This is why we were provided and purchased our own drink mixes that contained magnesium, potassium, sodium, etc. to improve hydration.
 
This always reminds me of an old saying. Seems like the recommended portion was 80 oz, per day. So "eighty ounces of water per day seems impossible, but six beers and six shots in three hours goes down like a fat kid on a seesaw."

I know I don't hydrate enough, and I have 2 liter bottles sitting around all over the place. I need to keep one handy, and keep track of my intake. Great reminder, Peanut. Thanks for sharing.
 
Just had a talk with my heart failure Dr yesterday about this. I currently take a diuretic to help keep fluid off me. I had quite a bit of swelling when I first got sick. So I ask, how much water should I be taking in. She wanted to know how much I drink and increases during activities, working in heat, etc.
Got me thinking, I generally drink 3 30oz cups of water most days, plus a glass of tea with supper, and maybe a glass of milk with breakfast. So 100 to 120oz. Maybe another 30oz cup of water if I'm outside working. She said that was good, but wouldn't suggest more than that in my case. And try to stay over 80oz
 
I have chronic Stage 3 kidney disease.
I’m supposed to drink lots of water.
I drink no sodas, no Gatorade, absolutely no alcohol, just coffee and good old well water.
In addition to what I drink with meals I have a half gallon water bottle I carry with me.

My doctor, through lab tests, tells me what supplements and how much I’m supposed to take. I also take other supplements.

My wife and my doctor keep my nose to the grind stone.
 
many years back a doc told me to drink enough water-;liquids to keep urine pale yellow. if your lipsfgeel dry you are dehydrated. my place has a well but i put all myg water thru a berky. getting the right electrolyte balance is important too.
 
This is a fantastic subject, @Peanut thanks for bringing it up. I am a hydration fanatic. I believe very, very strongly that the guidelines we have been given by government and healthcare providers are totally inadequate. My minimum daily intake of water alone is 160 ounces. That does not include any coffee, soda, or any other fluids. In hot weather, when I'm working outside, it can be over 200 oz easily. I watch my urine color closely. Aside from the first pee when I wake up it should never be any color but clear. The level of hydration I have maintained has helped protect my kidneys from the effects of Type 1 diabetes for 36 years now. It's essential for those with Type 2 as well. Drink that water!

I should say that I do flavor my water with flavor packets. Sometimes I use the ones with caffeine. My daily caffeine intake is probably equal to 5 or 6 cups of coffee. That's not good for hydration but it's good for my ability to not kill my coworkers if they piss me off.

Yes I do have to take breaks to pee quite often. It is what it is. Even with the amount I drink, in very hot weather I'll sweat enough that I don't pee that much. If I didn't drink so much I'd be at big risk for heat illness.

Some of my tips for maintaining hydration:

Drink 1 quart (32 oz) or 1 liter (33.8 oz) immediately upon waking. Drink it all within 10 or 15 minutes of getting up. This replaces the fluids lost overnight.
Use a large bottle to drink from. The less you have to refill, the less of a pain it is to drink. I buy about 4, 1 liter bottles of water at the store every week and I refill them from the tap all week long. At work we are provided 10oz bottles of water and I'll pour 3 of them into a 1 liter bottle and then flavor it with the flavor powder.
Make it a priority to drink large amounts with meals. If you normally have 1 glass of water, have 2 instead. It helps digestion and it's an easy way to increase your total ounces.
Keep a 1/2 gallon or larger pitcher in the fridge. Refill it immediately every time it gets low.
When you see a water bottle fill station, use it! I bring an empty 1 liter bottle in my bags when I fly. Most airports have bottle fill stations and I fill up before the flight and every time I land. Most gyms have bottle fill stations. Some malls or other public spaces are putting them in now too.

Your body will thank you when you get enough fluids. I notice a huge difference when I get low.
 
Spikedriver said:
Aside from the first pee when I wake up it should never be any color but clear.
Click to expand...

That's interesting because the Urologists in the Army told us repeatedly that if it's clear you are seriously overhydrating and that's BAD. They told us light yellow and you are perfectly in the zone, dark yellow and you need more H2O, clear and you are absolutely over hydrating and have stripped your body of electrolytes. That clear urine means you are simply using your body as a long gross hose to move water into your mouth and out your _______ .

Edited to add: I just asked my AI smart assistant and it said:
  • Pale or light yellow urine is normal and indicates good hydration and proper kidney function.
  • Clear urine may indicate overhydration or electrolyte deficiency, while darker yellow or orange urine may indicate mild dehydration.
 
Ekatarina said:
My father always had a metal mug hang to a branch by the creek
at the farm it was a metal yellow mug he was drinking water in the creek
but water was very clear and cold from the mountain
I have the mug...I will take a photo of it
Nobody wanted it so I took it ...after my dad passed
Click to expand...
Here my dad mug ...such sweet memories
I was the only one who really wanted to keep my dad old mug
I am happy I kept it
1730485633226.png
 
d_marsh said:
That's interesting because the Urologists in the Army told us repeatedly that if it's clear you are seriously overhydrating and that's BAD. They told us light yellow and you are perfectly in the zone, dark yellow and you need more H2O, clear and you are absolutely over hydrating and have stripped your body of electrolytes. That clear urine means you are simply using your body as a long gross hose to move water into your mouth and out your _______ .

Edited to add: I just asked my AI smart assistant and it said:
  • Pale or light yellow urine is normal and indicates good hydration and proper kidney function.
  • Clear urine may indicate overhydration or electrolyte deficiency, while darker yellow or orange urine may indicate mild dehydration.
Click to expand...
I guess I should've added that I do take both vitamins, and use flavor packets with electrolytes. I personally think electrolyte depletion is an overrated risk, but I'm not an expert and others should do as they think is best.

I will say that at work we keep urine color charts that the US Army provides, and they say nothing about over hydration on them. Pale yellow and clear are considered well hydrated on them.
 
Spikedriver said:
I will say that at work we keep urine color charts that the US Army provides, and they say nothing about over hydration on them. Pale yellow and clear are considered well hydrated on them.
Click to expand...

The US Army chart, shown below, ranges from pale yellow to you're dying, clear is not on it at all. They preached at us to be in the blue zone, clear was bad and dark yellow was really bad.


army.jpg
 
d_marsh said:
The US Army chart, shown below, ranges from pale yellow to you're dying, clear is not on it at all. They preached at us to be in the blue zone, clear was bad and dark yellow was really bad.


View attachment 166260
Click to expand...
The chart we have looks somewhat different than that. I'll see if I can find it. It does say it's from the army though. I disagree with the colors a little. I would only consider the two lightest shades in the upper box to be ok, the 3rd to be considerably dehydrated, and all others to be dangerous in hot weather.

To be fair, the lightest shade in the top box looks clear when you're actually peeing. I consider that to be clear. I'm not sure pee can actually be as clear as water. I'm not going to run any tests to find out either!
 
Spikedriver said:
This is from the USAF and not a chart, but states that clear and pale yellow are well hydrated https://www.afcent.af.mil/News/Art/igphoto/2000141955/

The army chart we have in our bathrooms at work has a glass of water on it instead of a canteen but looks otherwise is pretty similar to the one @d_marsh posted.
Click to expand...

A. Never trust the air force. They only eat caviar and drink champagne so their urine comes out French and sassy. Plus I am pretty sure they squat when they pee regardless of gender.

B. On my screen even that chart doesn't show clear, just pale yellow.
 
Ekatarina said:
My father always had a metal mug hang to a branch by the creek
at the farm it was a metal yellow mug he was drinking water in the creek
but water was very clear and cold from the mountain
I have the mug...I will take a photo of it
Nobody wanted it so I took it ...after my dad passed
Click to expand...
When I was 12 my oldest brother took over a neighbor's farm. There was a windmill that was no longer operating, and a hydrant underneath it. A tin cup always hung upside down from a hook made of baling wire, attached to the windmill frame. That water came from 300 feet down and it was super hard water, full of minerals. It tasted so good after a hot day baling hay or pulling weeds!
 
Just curious, but do any of your doctors prescribe or recommend a Potassium supplement? Many years ago my FIL nearly died from a Potassum deficiency. He had been prescribed a diuretic and literally pissed the Potassium out of his body. I know I don't hydrate enough, but I was always aware of this.
 
Morgan101 said:
Just curious, but do any of your doctors prescribe or recommend a Potassium supplement? Many years ago my FIL nearly died from a Potassum deficiency. He had been prescribed a diuretic and literally pissed the Potassium out of his body. I know I don't hydrate enough, but I was always aware of this.
Click to expand...

We used to drink pickle juice instead of electrolyte drinks in the suck (middle east) because it was high in magnesium, potassium and sodium. They also gave us salt substitute which was 1/2 salt and 1/2 potassium.
 
d_marsh said:
A. Never trust the air force. They only eat caviar and drink champagne so their urine comes out French and sassy. Plus I am pretty sure they squat when they pee regardless of gender.

B. On my screen even that chart doesn't show clear, just pale yellow.
Click to expand...
Lol I'm quite familiar with Air Force culture. My pops was a radar operator. He washed out of flight training after suffering a collapsed lung at high altitude. His cousin was an instructor at the AF academy and retired as a Lt. General from the reserves. My niece is currently a Captain at Wright-Patterson in Ohio. I've heard every Air Force joke in existence. Pops says all the other branches can say whatever they want. He slept in a warm bed every night, never had to eat mud, and the heaviest bag he ever had to carry was the sack lunch the chow hall made for him to take to the radar trailer.
 
d_marsh said:
We used to drink pickle juice instead of electrolyte drinks in the suck (middle east) because it was high in magnesium, potassium and sodium. They also gave us salt substitute which was 1/2 salt and 1/2 potassium.
Click to expand...
I have a couple coworkers who do this in hot weather too. They swear by it. I should ask if they are veterans.
 
When I was a kid I had a major problem, leading to surgery. They told to walk a lot and drink lots of water. I started carrying a gallon jug everywhere I went and the habit stuck... almost always have something to drink in my hand (sorry no alcohol). FYI, after the surgery the temps were >100F and I was walking >5 miles each day, drinking about 3-4 gallons a day. Now days, I only drink about 140 ozs a day.

I have had 2 UTIs in my life (and they are a pain), the first I cleared up with meds from the doctor, the second I cleared up drinking cranberry juice and water, Just 4 liters each of before noon and then taper off (only 2 liter of water between noon and supper). Nothing after supper, mostly because I want to sleep a little.

My wife has to limit her fluids and UTIs have become an issue for her.
 
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