These days, water—refreshing, life-giving water—has been in the news (no, not the bad guys in the ocean). There was the massive Stanley tumbler craze and the seductive water frenzy on TikTok. Everyone has electrolyte mixes in their pantry and sparkling water in their refrigerator. Hydration tech has now joined the conversation.
I understand. When water tastes good and is always accessible, drinking it is made easy. I felt that I was managing fairly well, consuming the standard beverage at the advised 64 ounces per day.
After I became incapacitated due to a large, excruciating kidney stone, I began to wonder where the advice originated and the general conversation surrounding fluids. My urologist’s major piece of advice to me was to drink more water. A lot more water, basically. She suggested drinking more than twice as much as I had assumed—roughly 4 liters. How could I have misjudged my own level of hydration?
Science says that hydration
Although the 8 x 8 rule—drinking eight eight-ounce glasses of water per day—is widely accepted, it isn’t really supported by any scientific research. According to some authorities, we need more: The recommended total water intake for adult males is 3.7 liters (13 cups from liquids) and for adult women is 2.7 liters (9 cups from beverages), according to the U.S. National Academies of Sciences, Engineering, and Medicine.
However, some sources claim that we don’t need as much: According to research published in Science in 2022, healthy adults require less than 64 ounces of water. This suggests that those of us who have access to clean drinking water have been overhydrating. Several news outlets covered this finding. However, the study’s main finding was how variable water turnover is in relation to several factors:
Size of body, sex, climate, physical activity Socioeconomic status (including the kind of employment you do and your access to clean water and food) Whether a person was nursing a baby or pregnant.
“There’s a lack of a recommendation, which is why there is so much contradictory advice,” explains registered dietitian Melanie Betz, MS, RD, a kidney stone specialist located in Chicago.
For instance, their suggestions don’t account for the possibility of kidney stones, as I do. (Because you have a 35 to 50 percent chance of developing another kidney stone within five years if you have already had one.) “I think the standard eight cups of water a day is a really good starting point for a normal, healthy person with no medical history,” adds Betz.
“I think the standard eight cups of water a day is a really good starting point for a normal, healthy person with no medical history,” adds Betz.
The differences between the amounts of water we’re measuring—that is, the amount needed to prevent actual dehydration versus the amount needed to feel your best—may also contribute to some of the confusion. Betz states, “We definitely know [dehydration].” You’re going to have elevated blood salt levels, lightheadedness, and other similar symptoms. That’s clarified. However, there’s no set standard for how much water you need to feel truly well.
How then can you assess your level of hydration if there are no real guidelines?
Smarter hydration with technology
The answer lies in hydration trackers, which come in a variety of forms. If your body’s water requirements change based on variables like temperature or physical activity, it makes sense that you might require help figuring out how much water your body needs—especially if you’re older or less likely to experience thirst. My doctor’s recommended 4 liters of water didn’t account for the fact that I run long distances and still plan to train for multiple races in the summer’s heat and humidity.
The two gadgets I examined are comparable in scope, tracking your perspiration and electrolyte loss throughout a session. The initial device, Nix, is a sensor you attach to your arm via a recyclable patch. You should be able to get a more accurate reading because the patch makes sure your perspiration is sealed off and doesn’t evaporate.
The other device, hDrop, is a more conventional sports band that you can buy once and throw away, but you can see how more perspiration is going to escape with it.
Simply downloading the apps and creating an account were the only steps needed to set up Nix and hDrop, which connect to devices through Bluetooth. A tutorial on setup and data interpretation is also included in the hDrop app. As they don’t operate constantly in the background, you have to begin an exercise in the app in order to use either device.
The hDrop app was a little more detailed, breaking down electrolytes specifically into sodium and potassium. It also gives users a detailed recovery plan with how much fluid and electrolytes should be replenished based on your workout. Finally, after your workout, each app gives you an analysis of your sweat data, including fluid loss, electrolyte loss, and sweat composition based on how much fluid you replenished during the workout.
The real-time readings from each and the customized suggestions based on your sweat profile really amazed me. Even when it’s time to hydrate in the middle of an activity, the Nix biosensor will notify you.
I feel more justified in guzzling as much as I do now that I know that I sweat out 1.2 liters on average per hour that I run. Ultimately, the gadgets informed me of how much to drink after the run, even suggesting an electrolyte product that best matched my sweat profile, so I didn’t have to guess.
According to Raj Dasgupta, MD, a medical reviewer for the National Council on Aging, “hydration tracking and sweat monitoring tools like Nix or hDrop can be useful, especially for athletes or people who need to manage hydration closely.” He continues, “Yet they should be used in conjunction with your natural thirst cues; they’re not necessary for everyone.” I discovered that by according to the advice on both of the gadgets I was testing, I was less likely to bonk and instead felt more energised after my run. In addition, I felt less aching muscles and was less likely to need a nap (unless it was a very long run).
There are several wearables on the horizon that claim to check your hydration levels not just during physical activity but also during your everyday activities. Masimo, a manufacturer of medical devices that you would typically only find in hospitals, is entering the consumer wearables market with a sports watch that will, among other things, have a hydration sensor. It is anticipated that watch will debut in the autumn. Another, Geca, will monitor solely fluid intake continually throughout the day. It claims to alert users to dehydration and promote appropriate water intake. It’s scheduled to debut in the autumn as well.
Regarding non-wearable technology, Betz suggests Hidrate Spark to her clientele. The insulated water bottle tracks your water intake and illuminates to remind you to drink based on your pre-set hydration goals. It was developed after the owners’ acquaintance experienced a health scare. Additionally, it is compatible with Fitbit, Garmin, and Apple Watch watches. According to Betz, “it’s actually been proven to get people to drink more water.”
According to Dr. Dasgupta, “everyone has different hydration needs, so it’s important to listen to your body.” You probably don’t need anything fancy to help you hydrate if you can learn to listen to your body’s signals to drink more water. However, there is nothing wrong with seeking assistance if you have trouble drinking enough water or obtaining enough electrolytes while doing out.
