Mayo Clinic Health System
  • Patient Online Services
  • Pay Bill Online
  • Request an Appointment
    • Services
    • Providers
    • Locations

      Minnesota

      • Adams
      • Albert Lea
      • Austin
      • Belle Plaine
      • Blooming Prairie
      • Butterfield
      • Caledonia
      • Cannon Falls
      • Fairmont
      • Faribault
      • Janesville
      • Kenyon
      • Lake City
      • Le Sueur
      • Mankato
      • Montgomery
      • New Prague
      • New Richland
      • Northfield
      • Owatonna
      • Plainview
      • Red Wing
      • Sherburn
      • St. James
      • St. Peter
      • Waseca
      • Waterville
      • Wells
      • Zumbrota

      Wisconsin

      • Arcadia
      • Barron
      • Bloomer
      • Chetek
      • Chippewa Falls
      • Eau Claire
      • Ellsworth
      • Glenwood City
      • Holmen
      • La Crosse
      • Menomonie
      • Mondovi
      • Onalaska
      • Osseo
      • Prairie du Chien
      • Rice Lake
      • Sparta
      • Tomah

      Iowa

      • Decorah
      • Lake Mills

      View map
    • Classes/Events
    • Blog
    • Wellness
    • Referrals
    • COVID-19
    • Request an Appointment
    • Patient Online Services
    • Pay Bills Online
    • Refer a Patient
    Posted By
    Allyn Wergin RDN

    Allyn Wergin, R.D.N.

    Diabetes Education, Nutrition

    Recent Posts

    • Sprinkling salt on broccoli next to pan of mac and cheese
      Speaking of Health
      Is sea salt healthier than table salt?
      April 21, 2022
    • Oatmeal with berries and flaxseed
      Speaking of Health
      Flaxseed: Tiny nutritional powerhouse
      April 11, 2022
    • Cutting tomatoes on wood board
      Speaking of Health
      10 nutrition myths debunked
      February 25, 2022
    Featured Topics
    • Behavioral Health
    • Cancer
    • Children's Health (Pediatrics)
    • COVID-19
    • COVID-19 Vaccine
    • Exercise and Fitness
    • Heart Health
    • Men's Health
    • Neurosurgery
    • Obstetrics and Gynecology
    • Orthopedic Health
    • Weight Loss and Bariatric Surgery
    • Women's Health
    Join our email newsletter
    Speaking of Health
    Thursday, May 28, 2015

    Water: The forgotten nutrient

    Allyn Mahowald RDN

    Water makes up about 60 percent of your body weight and plays a role in everything your body does.

    In general, men need at least 12 cups of fluid daily, while women require a minimum of nine cups. Your body loses 8-12 cups of water every day, which needs to be replaced. Factors that increase your fluid needs include: exercise, hot weather, high altitude, a high fiber diet and increased fluid losses from caffeine and alcohol intake.

    The overall goal is to minimize dehydration. Adequate hydration can vary among individuals. A practical way to monitor hydration is through urine color from the first morning urine after awakening. Straw- or lemonade-colored urine is a sign of appropriate hydration. Dark-colored urine, the color of apple juice, indicates dehydration.

    While most of your fluid needs should be met by drinking water, beverages such as soups, milk, 100 percent fruit juice and decaffeinated teas can also help. Fruits and vegetables also contain a fair amount of water. Since it’s hard to track the amount of water you get from food, it’s best to try for at least 8 cups of fluid daily.

    To help you stay hydrated, be sure to consistently drink water when it’s hot outside, as well as during and after physical activity.

    Healthy water habits

    • Start the morning off by drinking a glass of water as soon as you wake up (even before coffee)
    • Carry a water bottle wherever you go
    • Set goals for yourself
    • Avoid sugary beverages to elude empty calories

    Don’t like plain water? If you like the tingle of carbonated soda, try club soda, seltzer or sparkling water with a splash of fruit juice. If you’re looking for a little taste with your water, try adding a slice of lemon or lime or making fruit-infused water.

    Strawberry basil infused water recipe

    Ingredients:

    1 pint of sliced strawberries

    10 fresh basil leaves, torn

    1 sliced lemon

    2 quarts water

    Instructions: Combine strawberries, basil and lemon in a 64-ounce pitcher. Pour water over top and chill for at least three hours and up to two days. 


    For the safety of our patients, staff and visitors, Mayo Clinic has strict masking policies in place. Anyone shown without a mask was either recorded prior to COVID-19 or recorded in a non-patient care area where social distancing and other safety protocols were followed.
    Topics in this Post
    • Nutrition
    • Get healthy recipes and tips

    Related Posts

    Energy drink can tops Rethink your energy drink: Beware of extreme caffeine
    Cutting tomatoes on wood board 10 nutrition myths debunked
    Thanksgiving fruit basket Follow a cholesterol-lowering diet during the holidays

    Stay Connected

    • Contact Us
    • Notice of Nondiscrimination
    • Notice of Privacy Practices
    • Terms of Use
    • Privacy Policy
    • About Us
    • Careers
    • Volunteer
    • Donate
    • For Patients & Visitors
    • Financial Assistance
    • Community Resources
    • CaringBridge
    • For Medical Professionals
    • Press Room
    • Mayo Clinic
    • Home
    © 2018 - 2022 Mayo Clinic Health System