How much water should I drink each day?

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How much water should I drink each day?

To determine how much water you should drink each day, start by taking your body weight in pounds and divide it by two. This resultant number is your DAILY GOAL of fluid ounces to drink. 3/4 of this should be non-caffeinated and non-alcoholic. Hydrated bodies make for healthy brains, happy bladders and less pain!

*Remember this is a starting point! You may need to add more base fluid ounces if you are exercising, breast feeding, or living in a hot or dry climate, where you may loose more fluid due to sweat and respiration!

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How much water should I drink each day? In general, more than you are currently drinking.

Isn’t that TOO MUCH water?

In general, not a chance.  Most of us vastly under-drink fluids each day.  If you are drinking A LOT MORE than the above recommended amount, you could create an electrolyte imbalance called Hyponatremia (water poisioning), in which the electrolytes are thrown off.  This is common in marathon runners who drink too much water and not enough electrolytes during their effort, but extremely uncommon in daily activities. n. 

I’m not thirsty. So I can’t be dehydrated, right?

WRONG!  The thirst reflex is complex.  If you’re chronically dehydrated, your brain will actually turn DOWN your thirst reflex.  It’s not until you drink a glass of water than you realize you were thirsty.  Watch my Signature Lecture and Exercise Series to learn more about the amazing thirst reflex adaptations!  

How do I know if I’m getting enough water each day?

Consider: 

  • Take a daily record of fluids in and out for a few days.  Use Pelvic Floored’s Bladder Diary as a starting point.  Complete it for 3 days, then look at your total numbers.  How close were you to your target fluid volume?  It’s often a rude awakening…people think “Oh, but I normally drink more than this.”  Yeah…you probably don’t.  You just think you do. But awareness is the first step in making a change! 
  • Is your urine a light yellow color (like slightly diluated lemonade)? First thing in the morning? If so, great job. If not, your system might need more fluids.
  • Is your poop like a soft formed sausage or soft log? See our blog post on what your poop should look like for more info on this. If it’s hard pellets, you likely need more fluid!
  • If you are breastfeeding, is your milk supply constant? A decreasing milk supply can be caused by dehydration, amongst other things.

Work on improving your hydration for the next week, and see how it affects your mood, energy, poop habits…and yes, it might even REDUCE some urinary urgency and frequency!!! WHAT?!? Stay tuned for the next blog post for more intel on that nugget.   


I’m drinking more water, but still have urgency, freqeuncy, and leakage. What do I do?

Good job to you for being aware that urinary urgency, frequency and incontinence are common, but NOT NORMAL.  Great job on improving your hydration.  If you’re still leaking and or suffering from urinary urgency or frequency, find a pelvic floor PT to assess your core muscle strength and function, as well as do some bladder retraining.

What if I can’t find a pelvic PT in my area? Or what if I’m too embarassed to go to pelvic PT?

Start with the Pelvic Floored (™)  Bladder Diary App, and the Signature Lecture & Exercise Series.  This is designed specifically with the person who is unable or unwilling to attend a pelvic floor physical therapy session in person.  I utilize evidence-based research, as well as 15+ years of pelvic health experience as a Doctor of Physical Therapy to create a practical lesson in self assessment and exercise progressions.  Scholarships are available if you are unable to pay.  You are not alone, and not broken.  Given some specific guidance, and you can get your body back.

High five to you, and thanks for being a part of the Pelvic Floored Family.

Remember to join my mailing list to be kept up to date on all our fabulous progress with the Pelvic Floored Project, as well as new evidence updates on pelvic health in general.

Thanks for reading! Now go grab your water bottle and drink up, buttercup!

xoxo, Dr. Kelly

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