I've heard different things about counting coffee and tea as liquid intake due to the diuretic nature of these beverages. Also sodas, not the healthiest choice for a variety of reasons. Juice can have a really high calorie load to account for, and milk is not an option for those of us with lactose intolerance (there are now many lactose-free options to be sure so call milk a maybe).

Let me come at this subject from a different direction. I just passed (like, last Tuesday) my third kidney stone in twenty years (averaging ten years between stones). This latest stone was near the limit of what is considered to be an unassisted passable stone at just under 5 mm (0.2 inch) so the subject of stone prevention is forefront in my mind. The first prevention technique is... drink more water.

From a kidney stone point of view, we look at fluid output rather than input. Urologists say that an average person needs to produce 2 Liter (8.5 cups) of output to maintain normal kidney health, and the 11.5 cups (2.7 L) of liquid input mentioned above should do just that. Most people fall short of that volume of output, many by half.

As a stone producer, I need to up my game, 2.5 - 3 Liters of output (10.5 - 12.75 cups). And another thing to keep in mind is one's physical activity and the ambient weather. Losses of fluid due to sweat does not contribute to normal kidney output. So even more fluid to drink.

I drink coffee, black. One travel mug every day, two in colder weather.
I drink soda, even though it is "bad" for kidney stones. I choose a diet citrus flavor as it is less "bad" than the colas.
I drink water. During the summer, as much as 4 to 6 liters.
During the summer I also drink 1 liter of Gatorade to help replace the electrolytes I lose in sweating.

A recent addition that I am trying to cultivate is lemonade. Specifically Crystal Light. Artificially sweetened so not a heavy calorie load, and the citrates are suppose to help prevent the formation of the calcium oxalate type of kidney stone I produce.

And I still fall short of even the "average" output goal.

So, how does one know their actual output? As this can be considered a rather gritty (gross) subject, I've wrapped it in a spoiler. Open it at your own risk.

Don't think of it as the water you need to drink but your intake of fluid. You need to take in 2500 mls/day and also need to put out the same as you take in.
You will know if you are getting enough by the color of your pee. Should be straw yellow color. If its darker, you're not getting enough lighter is too much. Most healthy adults can handle too much, but some can't.
You can include with your fluid intake:
Water, coffee, tea, clear soups(broth), jello, clear juice, other juice, electrolyte supplement drinks, most fruit (including apple sauce),
Milk, cream soups, protein drinks, smoothies and other liquids do count but to a bit lesser extent.
As far as coffee and tea being diuretic, this is due partly to the caffeine and it is nominal, and for many aging adults, one cup of tea or coffee per day can be beneficial.
It is not a major concern unless you are over indulging. Decaf is ok but again, in moderation. Herbal teas can be contraindicated with meds. Know what you are drinking and taking for meds and check with a pharmacist if you aren't sure.
Sodas can also count, although not a good choice. Canned and bottled do contain way to much sugar and also are often too high in sodium, which our bodies can retain all too often
Soda water is fine, but again some canned and bottled may have lots of sodium. A soda stream is a good choice.
Best way to flavor water is simply adding lemon juice or fruit. Frozen fruit instead of ice, or let fruit infuse in fridge overnight. This is a far better alternative to bottled or concentrated juice or powdered flavoring.
Sweating is considered as part of your output. Between peeing and sweating we need to replace what we lose.
Allow thirst and bathroom trips to be your guide.
Signs you may not be getting enough?
Dark colored pee. Or fewer trips to bathroom
Dry lips and/or mouth
Dryness of any mucosal linings
Dry flaky itchy skin
Pinch your skin together on the back of your hand. It should go back to its original shape immediately if it's slow or doesn't relax back, you are not getting enough fluid.

I need to see this post every day! I know I am dehydrated but, I just can't (read that as not motivated) to consume enough liquid in any given day. Thank you for this post.

Since I saw this post back at the end of January, I have upped my water intake. I now get about 40 ounces a day. I have tried filling pretty water bottles and i never drank the, Now I am making a concentrated effort, I still have a ways to go but, baby steps. For me the trick has been using a 9 ounce wine glass.

I found that once I started drinking more plain water, I started craving even MORE plain water!

BBee5064 wrote: »

Is it just me or is it hard to just drink water on it’s own?
I know I need to drink 8 glasses a day. I can hardly manage one.

What’s the secret?
What helps you?

I just add a splash of lemon or lime juice and lots of ice. You get use to it.