Pogue's Run Blog

The Days of Dehydration

Summer’s here and so are the days of dehydration. Water is essential to life, so much so that we cannot go more than three days without it! But how much water should you be drinking?

For most people the answer to that question is a pretty simple calculation.


How much do you weigh? 150 pounds? Divide your weight by two and that’s the number of ounces of water you should be drinking every day. Since you weigh 150 and half of that is 75. You need to consume 75 ounces of water daily.

Seems simple right? But what if you don’t like to drink water all the time? Juice and tea are good too right? Well, not necessarily. Your juice and tea may be diuretics and diuretics aren’t good for your hydration.


Diuretics are substances that cause your kidneys to release more water from your body. When you drink these beverages you need to make up for the water you’ve lost.  For every ounce of diuretic that you drink you need to drink 1 ½ times that amount of water.

Let’s say you drank a 12 ounce beer. In order to stay properly hydrated you need to compensate by drinking 18 ounces of water on top of your daily requirement.

Some common diuretics are:

  • Packaged fruit juice
  • Soda
  • Black tea
  • Coffee
  • Alcohol
  • Some herbal teas (dandelion root, nettles, mint)
  • Anything containing caffeine

Now you need to be careful; “moderation in all things” after all. Never drink more than a gallon of water in a day and don’t drink too much water at once. You can end up urinating it all out, so it’s important to drink throughout the day.


Finally, remember electrolytes.  Electrolytes are those minerals like sodium, potassium, magnesium, calcium, and bicarbonate that help your body maintain hydration. They’re especially important when you’re working hard and sweating.  One of the simplest ways of adding some of these to your water is to sprinkle a little bit of unrefined sea salt in your water.

So enjoy your summer and all the traditional beverages that go with it, just remember these few tips to stay hydrated and healthy.

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