How Much Water Do I Need to Drink?

Summer is in full gear – and you may be going to the beach, traveling, or visiting family.

During all of these activities, are you staying hydrated?  It is interesting to me to find out how many of my patients don’t know how much water they should drink per day or other healthy ways to stay hydrated.

In the office, we routinely check the specific gravity or concentration of a patient’s urine. This is a great indicator of hydration- the more concentrated,  the more dehydrated she is. Think dark yellow vs. dilute pale-yellow color to urine.

“But, I’m drinking so much water every day. How can this be!?"   

This may be true that you are drinking lots of water – just not enough! Do you know how much you need just to maintain baseline hydration for your body’s daily needs and functions?

Baseline amount: ½ of your body weight in ounces of water. 
(Ex: weight = 140lbs --- 70 ounces water/day.)

If exercising vigorously or sweating profusely, add another 20–40 ounces depending on intensity.

What are other ways to stay hydrated?

Certain foods, such as fruits and vegetables have a high water content, approximately 80-99% compared to processed foods which contain less than 10% water.  Note – consume less processed foods for LOTS of reasons!

The most hydrating fruits and vegetables:

  • Berries
  • Melons – especially watermelon!  Hence, the Name!
  • Oranges
  • Grapes
  • Lettuce
  • Cabbage
  • Spinach

Fill your fridge up with bite sized pieces and put them into a reusable container to snack on all day long for a hydrating, healthy and tasty alternative to water.

Replace Gatorade and other sugary drinks with coconut water, which contains electrolytes to fully hydrate you!

Here’s to summer filled with fun activities – and ample hydration!

Share this post with someone you think could use it!

In health and happiness,

Dr. Diana


  • Pretty interesting post!

    Blair Smith
  • Hi there, a very good friend of mine sent me this article and I am glad she did. I live in Joshua Tree, CA (In the desert). I was in urgent care last week after feeling sick for almost a week, I had a great doctor in there and she immediately put me on an IV and told me that I was totally dehydrated. I have felt great since then. I have never been a big water drinker, but this changed my mind for sure. People die out here in the Park hiking because they become totally dehydrated and the temperatures get to 115 and sometimes higher in the park. Hydration is critical and is foremost on my list of good things to do for my body!!! Thank you again for the article!! Susan

    Susan I ONeil

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