My Father’s Daughter or, the Importance of Proper Hydration

By Joanne Chaconis, R.D.
I think I am a lot like my dad…same sense of humor, just as stubborn and we both love sweets. Practically a carbon copy, with a few exceptions. One of those exceptions? I drink fully enough fluids daily to keep me well hydrated. My dad, on the other hand, is not as diligent. Every conversation that I have with him always includes reminders (some gentle, some not-so-gentle) of the importance of drinking enough fluids.

This seemed to be an important and timely topic to discuss. Timely because of the summer season we are now enjoying. There are many factors that increase our need for fluids and they include: excessive perspiration, fever, vomiting, diarrhea and hyperventilation. I should also mention here that under some medical conditions (such as certain cardiac and renal diseases) your fluid needs may actually decrease. Always check with your physician.

A general rule to follow when determining fluid needs for a healthy individual (according to the Committee on Dietary Reference Intakes) is:


Age in years ml/kg (wt)

Young, active (16-30) 40

Average activity (25-54) 35

Older (55-65) 30-35

Older (>65) 25-30


Here is an example: To convert ml to ounces, divide by 30.
To convert kg to pounds, divide by 2.2.

A 50 year-old adult weighing 150 pounds:

150 pounds divided by 2.2 kg = 68 kg
68 kg x 30-35 ml = 2040-2380 ml
2040 – 2380 ml divided by 30 ml = 68-79 ounces, which translates to between 8 ½ to 10 eight ounce servings daily.

Best beverage choices are water, sugar-free juices and sodas and decaffeinated beverages. Also fruits are a good choice because they are about 20 percent water-packed.
So…toast a loved one (here’s to you dad!) with an eight ounce glass of cool water and stay hydrated!