An excerpt from my book…
How Much Fluid Do I Need Each Day?
It’s best to try to exceed the established standard for adequate intake (AI), especially if you have chronic diarrhea. Remember that all non-alcoholic, caffeinated-free fluids count toward your total, including water, ORS, juices, milk, herbal teas, decaf coffee, and soup. Even fruits and vegetables can contribute to your total fluid intake.
According to the Institute of Medicine, an adequate intake for…
- Men is about 3 liters (about 13 cups) of total fluids per day
- Women is 2.2 liters (about 9 cups) of total fluids per day
These guidelines do not take into account fluids lost during…
- Excessive sweating, which occurs in hotter climates and during summer months
- Exercise
- Diarrhea
- Breastfeeding
Tips for Getting Enough Fluid Each Day:
- Drink a beverage with each meal, then between meals too.
- Use a large water bottle labeled with ounces or liters to keep track of how much you are actually drinking. Take it everywhere you go.
- Don’t forget to drink before, during, and after exercise.
- If you do not like the taste of plain water, try adding slices of lemon or lime to improve the flavor. Or, try non-caloric beverages such as Crystal Light® as tolerated.
- If you have diarrhea, room temperature water is often easier to tolerate than very cold water, which can cause cramping.
- Monitor the color of your urine. If it is very odorous and dark yellow, you are not drinking enough!
