Hydration Matters

Drink For Your Health

Thirst is your body’s way of telling you it needs fluids. But it can’t tell you what to drink. That’s up to you. Some
beverages simply satisfy your natural taste for sweetness. Some have calories. Some don’t. Some relax you. Some
energize you. Some give you important nutrients. Some help you perform your best. And some can even help you
manage health concerns like cholesterol. That’s why it’s so important to understand how your beverage choice
affects your overall health and wellness – and make every drop count.

Cells
Have you ever wondered how all the nutrients in the foods and
beverages you eat and drink get to where they need to go? The water in
Hydration Guidelines
your body is crucial for transporting carbohydrates, vitamins and
minerals and other important nutrients to your cells. Your cells then Institute of Medicine of the National Academy of Sciences
produce energy to help keep you going. Total Daily Water Adequate Intake (AI) Summary

Kidneys Age Range Daily Water Adequate Intake

Infants
Water is essential for kidneys, helping them to remove waste, toxins and
excess nutrients from the body. A well hydrated healthy person’s kidneys 0-6 months 3 cups * (0.7 L), assumed to be from human milk.
filter approximately 180L (190 quarts) of water each day.

7-12 months 3.5 cups (0.8 L), assumed to be from human milk and
complementary foods and beverages. This includes
Skin ~3 cups (0.6 L) as total fluid, including formula, juices and
drinking water.
Good hydration helps preserve skin’s elasticity, softness and coloring.
Water bathes skin cells, inside and out.
Children

1-3 years 5.5 cups (1.3 L) total water**, including ~4 cups (0.9 L) as
Temperature total beverages, including drinking water.

You may already know sweat is your body’s way of cooling itself. But did
you know that water helps make this possible? Your body’s water helps
4-8 years 7.5 cups (1.7 L) total water, including ~5 cups (1.2 L) as total
dissipate heat, regulating your overall body temperature. beverages, including drinking water.

If your body becomes too hot, water is released by perspiring, thus Adolescents Males Females

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removing heat from the body. If the water lost through sweat is not
replaced, your body can become dangerously overheated. 9-13 years 10.5 cups (2.4 L) total water, 9 cups (2.1 L) total water,
including ~8 cups (1.8 L) as including ~7 cups (1.6 L) as
total beverages, including total beverages, including
Brain drinking water. drinking water.

Adequate hydration is important for proper functioning of your brain.

14-18 years 14 cups (3.3 L) total water, 10 cups (2.3 L) total water,
Mild dehydration – as little as a 1% to 2% loss in body weight due to fluid
including ~11 cups (2.6 L) as including ~8 cups (1.8 L) as
deficiency – can impair your ability to concentrate. And loss of more than
total beverages, including total beverages, including
2% body weight due to dehydration can affect your brain’s processing
abilities and impair short-term memory. drinking water. drinking water.

19-70+years 16 cups (3.7 L) total water, 11.5 cups (2.7 L) total water,
Heart including ~13 cups (3 L) as
total beverages, including
including ~9 cups (2.2 L) as
total beverages, including
Fluids are important for healthy heart function and play a role in drinking water. drinking water.
normalizing blood pressure. Dehydration decreases cardiac output,
which may lead to increased heart rate and reduced blood pressure.
* 1 cup equals 8 fluid ounces (~240 ml). Figures rounded up to the nearest cup.
** “Total water” includes fluids from all foods and beverages consumed..

Digestive Tract
Water aids in the digestion of your food – it’s found almost everywhere in
the digestive tract from the saliva in your mouth to the solution of enzymes
of your lower intestine. Water also helps dissolve nutrients so that they
may be absorbed into your bloodsteam and delivered to your cells.
Muscles and Joints
Muscles and joints, in addition to your bones, help you to stand, sit, move
and go about your daily life. Water helps cushion joints and keeps
muscles working properly. In fact, approximately 70 to 75 percent of your
muscle is actually made up of water.
Thirsty for more information?
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Tips for Staying Hydrated
Have a beverage with every meal and snack.
Choose beverages that you enjoy. Several studies show that children and adults consume
about 45% to 50% more liquid when it’s flavored vs. plain water.
Eat more fruits and vegetables. Fruits and vegetables tend to have a high water content,
which makes them a great option for helping you meet your hydration needs.
Don’t exclusively rely on thirst. Sometimes thirst is not a reliable measure of hydration
because of medications or other health conditions. Keep a water bottle or beverage at
your desk, in your car, in your bag or wherever you will be reminded to drink.
Keep beverages at moderate temperature. Fluids served at moderate temperatures –
temperatures that are neither hot nor cold – tend to be consumed in greater volumes.
Choose beverages that fit your activity level and lifestyle. If you are watching your calories,
consider choosing a low-calorie beverage or create your own refreshing light beverages.
 Hydration Matters
Commonly Asked Questions
Can caffeinated beverages help keep me hydrated?
While caffeine may have a mild, short-term diuretic effect in individuals who do not normally consume caffeine, studies have
shown that this is not the case for people who regularly consume caffeine. As a result, a report on water needs released in 2004
by the Institute of Medicine of the National Academy of Sciences concluded that all beverages, including those with caffeine,
contribute to hydration.
How much water do I need to drink every day?
The Institute of Medicine of the National Academy of Sciences concluded in its 2004 Report that women need approximately 11.5
cups of total fluid a day from beverages and food while men need approximately 16 cups day.
While you can meet your daily goal with water alone, keep in mind that all beverages, including those with caffeine, as well as
foods with a high water content like soup, fruits and vegetables, contribute towards this recommendation. On average, about 80
percent of an individual’s total water needs are met by drinking beverages and about 20 percent is provided by food.
Why are fluids so important to overall health?
Fluids from the beverages you drink and the foods you eat are your body’s primary source of water, which it needs to regulate body
temperature, keep skin moist, and transport oxygen and other essential nutrients to your cells.
Your body is constantly losing water – through your breath as you exhale, through your skin as perspiration, and through urine.
This water must be replaced to maintain good health.
How much should I drink when I exercise?
The following guidelines from The American College of Sports Medicine are designed to help keep active people safely hydrated:
• Drink plenty of fluids during the 24-hour period before an event, especially during the meal prior to exercise, to
promote proper hydration before exercise.
• Consume 14 to 20 ounces (400 to 600 ml) of fluid about two hours before exercise to stay hydrated and allow time
to excrete any excess water.
• During exercise, drink fluids on a schedule. Drink at regular intervals, every 15 to 20 minutes depending on your
sweat rate, to replace water lost through sweating.
• For strenuous exercise lasting longer than one hour, drink liquids that contain four to eight percent carbohydrates
and approximately .5–.7 grams of sodium per liter of water. This helps delay fatigue and replace what you lose
sweating. (Regular sports drinks are formulated in light of these recommendations.)
• To rehydrate after exercise, drink 16 ounces (or about 0.5 L) of fluid for every pound (or 0.5 Kg) of body weight lost
during exercise.
Is it possible to drink too much?
Yes, although in adults, over-hydration – called hyponatremia – typically affects only endurance athletes who lose a great deal of
salt and fluids through sweat, but only replace lost fluid, or slower athletes engaged in endurance events whose water consump-
tion over several hours far exceeds the amount of sweat they lose. As a result, they can experience a dangerous electrolyte
imbalance caused by low blood sodium levels. This can lead to disorientation, confusion, seizures, and even death. Unfortunately,
signs of hyponatremia are difficult to distinguish from heat exhaustion or heat stroke.
Can I get dehydrated when it is cold outside?
Although people tend to perspire more in hot weather, dehydration can also be a problem during the winter months. High rates of
energy expenditure in winter activities such as snowboarding, ice skating, and skiing and use of heavy clothing can cause signifi-
cant sweating and fluid loss.
So, watch out for dehydration, which can lead to fatigue, headaches and muscle cramps, even in the winter months. The best way
to protect yourself is by drinking fluids throughout the day.

The Beverage Institute For Health & Wellness is a

scientific unit within The Coca-Cola Company that
supports research, education and outreach with a
primary focus on beverages.