Samuel K. Park
Samuel K. ParkMD
Family Practice

So how much fluid does the average, healthy adult living in northwest Iowa need?

By: Dr. Samuel Park, MD, at Avera Medical Group Sibley and Osceola Regional Health Center

Proper hydration is crucial for maintaining overall health and well-being. Water is your body’s principal chemical component and makes up about 50% to 70% of your body weight. So how much fluid does the average, healthy adult living in northwest Iowa need? The U.S. National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is:

  • About 15.5 cups (3.7 liters) of fluids a day for men
  • About 11.5 cups (2.7 liters) of fluids a day for women

These recommendations include the fluids from food and other beverages, so 8 glasses of water a day is a reasonable goal. Your body depends on water to survive. Here are some key points explaining why:

  1. Body Function Regulation: Water helps regulate body temperature through sweating and respiration. It aids in the transportation of nutrients and oxygen to cells. Proper hydration ensures the kidneys function effectively, flushing out toxins and waste products through urine.
  2. Physical Performance: Dehydration can lead to fatigue, reduced endurance and diminished strength. Water keeps the joints lubricated, reducing the risks of injuries and maintaining flexibility.
  3. Cognitive Function: Adequate hydration is essential for maintaining concentration and cognitive functions. Dehydration can negatively impact mood and increase feelings of anxiety and tension.
  4. Digestive Health: Water is necessary for the digestion and absorption of food. Sufficient water intake helps prevent constipation by ensuring smooth bowel movements.
  5. Skin Health: Proper hydration keeps the skin moisturized and can improve its elasticity and appearance. It helps flush out toxins that can cause skin issues like acne.
  6. Weight Management: Drinking Water before meals can help control appetite and prevent overeating. Staying hydrated can slightly boost metabolism, aiding in weight management.
  7. Prevention of Health Issues: Adequate water intake can reduce the risk of kidney stones and Urinary tract infections (UTIs).

Tips for staying hydrated

  • Drinking Regularly: Don’t wait until you’re thirsty to drink water.
  • Carry a water bottle: Keep a water bottle with you to encourage regular sips throughout the day.
  • Eat water-rich foods: Include fruits and vegetables with high water content, such as cucumbers, watermelon and oranges in your diet.
  • Limit dehydrating beverages: Reduce intake of caffeine and alcohol, which can contribute to dehydration.

Ensuring adequate hydration is a simple yet essential aspect of maintaining overall health and supporting bodily functions. If you have questions or concerns about your overall health, call AMG Sibley at 712-754-3658 to schedule an appointment.