Hydration: What is the proper amount for both physical and mental health?

The amount of water in the human body on average, is around 60%, though the number can shift depending on several factors. Needless to say, yes, we need to make sure we consume water to survive. But the real question is: how much water is necessary? 

If you’ve ever searched this topic online, you know the struggle. There are insurmountable articles claiming 8 cups a day is needed, while others insist on much more, or much less. Technically, they are all wrong.

The reason, and you will hear me say this often, the answer to most health questions is “It depends”. There is no one-size-fits-all prescription. Your ideal water intake will depend on a multitude of factors like activity level, body composition, health status, and the list goes on.

Here is a basic example:

• Person A: a small-framed female office worker who does not exercise and lives in the Northeast where it is cold more often than hot.

• Person B: a 300-pound male linebacker sweating through summer training outdoors in Arizona.

Do you think the same water guideline will fit both people? That’s right, it’s a no.

So the right question becomes: how much water is enough for you? Let’s start with physical health.

Water and Your Body

Water is vital to our health, playing a role in nearly every bodily function. It helps regulate temperature, lubricating joints, removal of body waste through sweating, urination, and bowel movements, and protecting sensitive tissues and the spinal cord. (Kubala, J. Medical News Today) It has even been shown to support body-fat loss. Not bad for something that comes out of the tap.

So how can you tell if you are drinking enough? Here is a simple method I picked up while working in a medical facility. The humble pee test. The next time you need to go to the bathroom, check out the color of your urine.

• Dark yellow (think Dejon mustard) >> time to hydrate

• Completely clear >> you can ease up a bit

• Very light-yellow color >> just right for most people

No need to overcomplicate it and do not lock yourself into a strict number. Just like factors vary between people, they also shift during the year for yourself. Again, there is not a one size fits all here.

Water and Your Brain

Now let’s switch gears and look at hydration’s impact on the brain, specifically functioning and mood. When it comes to cognitive functioning, the research is strong. There is a positive direct correlation between hypohydration, low levels of water in your system, and a decline in cognitive abilities.

For those who are new to the term, a positive correlation means two variables move in the same direction. For example, in one study I reviewed, when hydration in the body increased, cognitive functioning increased (simple reaction time, short-term memory, visual sustained attention). This is not an isolated finding; there are a multitude of studies showing similar results.

Mood, however, is a slightly different story. There are a few studies out there, but what I found appears that this particular area of interest is still in its infancy stage. As more studies emerge, it will be interesting to see if a similar pattern continues in a big and consistent way.

Quick side note: as you start to read more of my blogs, you will find I cite research quite often as I believe in evidence-based information. But now, I do not advocate using just one study to find your answer. Due to many reasons, it is important to have a multiple of studies, then within those studies, look for the pattern. What I define as “real” results, are found in patterns, not in a one-off study.

Okay, back to the topic at hand.

In another research article out of the Swansea University in the UK, I found it extremely interesting to read…yeah, I’m weird like that. In this study, they found an increase in mood symptoms, like anxiety and depression, with dehydration. The researchers suggest the connection between these two, might stem from how hypohydration impacts both the cardiovascular system and cognitive abilities which led to the increase of mood symptoms.

To sum it all up simply…

Water matters. It supports your physical health, sharpens your cognitive abilities and may even help steady your mood. The “right” amount is not a magic number. It depends on you: your environment, activity level, and day to day needs.

So instead of stressing over ounces and formulas, just use the easiest tool you already have: Check the color of your urine.

Stay curious, stay hydrated.

If you found this information useful, please check out my podcast or follow me on Facebook. Any topics you would like to cover? Email me at Renee@bodyandmindstrong.com.(I will NOT use your email for any type of mailer list or spam!!)