Staying hydrated may not require guzzling glasses of water anymore.

A report from the Institute of Medicine, titled “Dietary Reference Intakes: Water, Potassium, Sodium, Chloride and Sulfate” indicates daily water intake can come from a variety of sources, including caffeinated beverages.

The study showed women who were adequately hydrated consumed 91 ounces of water daily, as a combined total from all beverages and food. Hydrated men consumed an average of 125 ounces each day.

The report said only 81 percent of water people consumed came from water or other beverages, while 19 percent came from foods.

Judy Trumpy, dietitian at Thielen Student Health Center, said there is no solid evidence of pop dehydrating people; however, it’s not the healthiest choice, especially if water is not also consumed.

Trumpy advises students not to wait until they are thirsty to drink water.

Proper hydration is necessary for regulating metabolism, propelling food through the body, digestion, and other normal bodily functions, Trumpy said.

Requirements for athletes still greater

People in warmer climates as well as athletes require more total water intake.

Shannon Peel, athletic trainer for ISU football, said trainers emphasize hydration to athletes.

Football players weigh in before and after practice in order to figure out weight loss attributed to water, Peel said.

Each player has a chart in his locker stating the amount of water to drink according to the number of pounds lost during practice.

Generally, two pounds corresponds to drinking about 64 ounces of water.

The football team, as well as all other sports teams at ISU, have student athletic trainers and certified athletic trainers who enforce hydration.

Water and sports drinks like Powerade are always available to athletes.

Drink stations in the locker rooms and 10-gallon water coolers throughout the practice areas and on the sidelines. Individuals also have their own water bottles.

Gatorade is sometimes better for athletes than water, Peel said.

The electrolytes in Gatorade are important for muscle contraction when working out. Because it has more sodium than Powerade, Gatorade allows athletes to retain the water.

However, too much sodium can actually pull water away from the body in order to digest the sodium, Peel said.

For wrestlers, the NCAA requires individuals to weigh in at a hydrated level before the season, then follow a formula stating how much weight the athlete can safely lose, said Stephanie Horton, athletic trainer. Tests also include urine samples.

Usually athletes start to learn their own hydration levels from their performance, Horton said.

Horton said she believes the daily recommendations for water do not take into account the water individuals get from other beverages.