How do you know if you're getting enough fluids? Some people rely on their thirst to gauge whether their bodies are properly hydrated. Others go by the conventional wisdom of "8x8" and assume they are getting their fair share of liquids by following this guideline.

Using either rule will probably ensure that you are properly hydrated. However, neither system is the last word on water intake. You'll need to listen to your own body to determine the level of fluid intake that is optimal for you.

Keying in to times that you may need more water or signs that you are mildly dehydrated can help you avoid annoying symptoms of heavy fluid loss, such as feeling more tired. However, there's little usefulness in getting more fluids than you need. It will result in nothing more than having to run to the bathroom frequently.

For most of us, drinking enough water is not a problem. Thirst is quite sufficient as a signal for us to get more. Sometimes, however, thirst mechanisms can be unreliable or impaired, especially in people over 65 who have medical conditions.

And, contrary to popular belief, there is no evidence to suggest that drinking eight 8-ounce glasses of water each day will make you healthier. How much water you need depends on many factors, including your body size, how active you are, your age, and your diet.

The chances that you are chronically dehydrated are slim. However, you can watch out for signs of dehydration when you exercise heavily, sweat a lot, or are in a hot, dry climate, and use common sense when it comes to fluid intake in other situations.

Allowing yourself to become dehydrated too often may contribute to other health problems such as heartburn, constipation, kidney stones, and even kidney failure. Becoming severely dehydrated is even worse—but not as likely—making you pass out, go into shock, and even die. Luckily, it's usually only mild dehydration that you have to watch out for.

The best treatment for dehydration is prevention. So, if you anticipate sweating a lot or losing a lot of fluid in a hot and dry environment, it may be a good idea to drink a bit of water in advance, just to make sure that you are not starting with a fluid deficit.

Mild dehydration occurs when you lose 3% to 5% of your body weight through loss of fluids. That's a large amount of fluid loss—roughly 2 to 3.5 quarts for a 150-pound adult. It's unlikely to occur without triggering significant thirst. However, if you are already low on fluids and you exercise heavily in a hot environment, such a level of dehydration can occur in only a few hours. 

You don't have to get all your liquids from beverages.

Over 90% water
Watermelon
Strawberries
Tomatoes
Celery
Iceberg lettuce
Radishes
Broccoli

80–90% water
Carrots
Oranges
Apples
Grapes
Cantaloupe
Gelatin
Cooked cereal
 

Use these 3 easy steps to check whether you may be dehydrated.

1. Listen to your body.
These are some obvious physical signs of dehydration. If you're a little dehydrated, your lips may be dry. Your mouth may feel a bit gummy or sticky.

2. Watch for other signs.
In addition to dry mouth and thirst, you may have difficulty concentrating on tasks. You may feel tired for no apparent reason. Your heart rate may be a bit elevated. Some people even report having headaches when they've been deprived of liquids. Don't ignore any of these symptoms, especially when clustered together.

3. Check your fluid output.
A strong indication that you are dehydrated may be when your urine output is dark in color and has a strong odor. Some medications can influence urine color, so check with your doctor. Also, the color and/or scent of urine also may be affected by multivitamin supplements; by certain foods or beverages, such as beer or asparagus; or by certain nutrients, such as vitamin B2, also called riboflavin.

How much water you pass also may be a good indicator of hydration. Low urine volume over the course of a day is usually associated with dehydration.

To recover from and treat mild dehydration, drink water or whole fruit juice slowly until you no longer feel thirsty. A banana or a serving or two of another fruit will help restore minerals you may have lost. Sports drinks are fine if you prefer the taste. However, research comparing the benefits of sports drinks to the benefits of plain water is not conclusive at this time. Some research indicates that sports drinks may cause more gastrointestinal discomfort than water does. Also, sports drinks that contain sugar will add to your daily calorie intake.

In rare cases, certain people, such as endurance athletes, may flood their bodies with too much liquid, causing a potentially fatal condition called hyponatremia.

Excessive water intake also may be harmful for elderly people, especially those with medical conditions.

Although there is probably no danger in following the 8x8 fluid rule, remember that your own individual fluid needs may vary. In the absence of prostate trouble or urinary incontinence, the pesky problem of chronic trips to the bathroom is a common bane for people who overdo it with fluid intake and could be a sign that you're getting more than you need.

Drink fluids in comfortable amounts. Pay special attention to your fluid intake during warm weather and times of physical exertion or sickness. When you work hard or work out, also remember to monitor your own signs and symptoms of dehydration from time to time, and avoid following advice that may not be appropriate for your personal physiology and environment. Paying attention to your own body can help you promptly determine whether you need to up your intake of water or supplement your diet with more foods with high water content.

Source: www.RealAge.com