How Much Fluid Should You Drink to Stay Hydrated?
go.ncsu.edu/readext?1080656
en Español / em Português
El inglés es el idioma de control de esta página. En la medida en que haya algún conflicto entre la traducción al inglés y la traducción, el inglés prevalece.
Al hacer clic en el enlace de traducción se activa un servicio de traducción gratuito para convertir la página al español. Al igual que con cualquier traducción por Internet, la conversión no es sensible al contexto y puede que no traduzca el texto en su significado original. NC State Extension no garantiza la exactitud del texto traducido. Por favor, tenga en cuenta que algunas aplicaciones y/o servicios pueden no funcionar como se espera cuando se traducen.
Português
Inglês é o idioma de controle desta página. Na medida que haja algum conflito entre o texto original em Inglês e a tradução, o Inglês prevalece.
Ao clicar no link de tradução, um serviço gratuito de tradução será ativado para converter a página para o Português. Como em qualquer tradução pela internet, a conversão não é sensivel ao contexto e pode não ocorrer a tradução para o significado orginal. O serviço de Extensão da Carolina do Norte (NC State Extension) não garante a exatidão do texto traduzido. Por favor, observe que algumas funções ou serviços podem não funcionar como esperado após a tradução.
English
English is the controlling language of this page. To the extent there is any conflict between the English text and the translation, English controls.
Clicking on the translation link activates a free translation service to convert the page to Spanish. As with any Internet translation, the conversion is not context-sensitive and may not translate the text to its original meaning. NC State Extension does not guarantee the accuracy of the translated text. Please note that some applications and/or services may not function as expected when translated.
Collapse ▲There’s nothing quite as thirst-quenching as a glass of ice-cold water. We’ve all heard the 8 glasses per day rule to stay hydrated. But fluid needs are unique and based on age, gender, activity level, medical condition, body composition and the climate. Requirements increase during pregnancy and breastfeeding. For healthy adults, a general daily guideline for women is 9 cups and 13 cups for men.
While the thought of consuming this amount may seem daunting, consider that fluid is available in many different beverages. Beverages with health benefits include:
- Tea: herbal, green and black tea: Antioxidants, which are compounds that may help reduce the risk of certain chronic diseases are found in both caffeinated and herbal teas.
- Coffee: Drinking moderate amounts of coffee has been linked to a lower risk of cardiovascular disease, Type 2 diabetes and Parkinson’s disease. Like tea, it contains health-promoting antioxidants. Making your coffee a vehicle for low-fat milk is one way to increase your daily calcium and vitamin D intake. If your diet does not include dairy, a fortified soy beverage is a calcium-rich alternative. Just be mindful if adding sweetener, since coffee drinks can be a source of added sugars.
Note that 400 milligrams of caffeine is the upper limit recommended per day for healthy adults. People with hypertension and older adults may be at a higher risk for negative side effects of caffeine. Pregnant and breastfeeding women will also want to limit caffeine and should discuss their intake with a health care provider. Due to caffeine being a stimulant, it is not recommended for children and adolescents.
- Dairy milk: One cup of 2% milk has roughly 8 grams of protein and about 300 mg of calcium, plus potassium, B vitamins, and often added vitamin D. These nutrients help build strong bones and muscles, and milk is one of the best dietary sources of calcium and vitamin D. Dairy milk contains about 12 grams of lactose per cup and some saturated fat in whole milk.
- Soy milk: One cup of unsweetened soy milk has roughly 7 – 8 grams of protein and is naturally low in saturated fat. Fortified soy milk provides calcium and vitamin D in amounts similar to dairy milk.
- Almond, oat, and hemp milk: be mindful of their nutritional gaps, such as protein, and choose fortified and unsweetened versions.
- Juice: Choose 100% juice. Try pomegranate, beet, vegetable juice, tart cherry, orange and grapefruit. Dilute fruit juices with seltzer for a refreshing drink.
- Water or seltzer: add herbs, cucumbers, oranges, lime or lemon for flavor.
For a special treat, try this cold tea recipe from Afternoon Tea is the New Happy Hour. Written by Blowing Rock resident Gail Greco, this book is full of beautiful pictures along with tips for brewing tea and more than 75 recipes for tea, small plates, sweets and more.
Salted Caramel Cold Brew Milk Tea
2 cups whole milk
¼ cup loose black tea of choice, such as Orange Pekoe
2 tablespoons caramel sauce
½ teaspoon finely granulated salt
- Add milk to a saucepan and stir in the tea, caramel and salt.
- Heat on medium-low, simmering for about 10 minutes. Do not bring to a boil.
- Remove from the heat and pour though a strainer into a pitcher.
- Chill in fridge for at least an hour before serving.
Serves 2
Margie Mansure is an extension agent with N.C. Cooperative Extension. As a registered dietitian/nutritionist chef, she offers nutrition and cooking classes to community members. margie_mansure@ncsu.edu