Tips for Staying Properly Hydrated
Drinking enough water every day is essential for overall health and wellbeing. Proper hydration boosts brain function, energy levels, skin health, kidney function, digestive regularity, and more. However, many people struggle to drink sufficient water on a daily basis. Luckily, there are many simple ways to ensure you are getting enough fluids.
How Much Water Do You Need?
The recommended daily fluid intake varies based on factors like age, pregnancy status, and activity level. However, general guidelines for adequate water consumption are:
- Women: Around 11 cups (2.7 liters) daily
- Men: About 15 cups (3.7 liters) daily
You may need more water if you live in a hot climate, exercise for over an hour, or are ill with vomiting or diarrhea. Thirst is also a good indicator that more fluids are needed.
Tips for Remembering to Drink Water
Staying hydrated takes conscious effort for most people. Try these simple tricks to drink more water throughout your day:
- Carry a water bottle with you and take sips frequently
- Drink a glass of water with every meal
- Set reminders on your phone or smart watch to drink water hourly
- Have a glass of water before and after exercise
- Infuse your water with fruits or herbs for flavor
- Choose water over sugary drinks
- Drink a glass of water first thing when you wake up
Signs of Dehydration
Watch for these symptoms that indicate you need to drink more fluids:
- Thirst
- Fatigue
- Dizziness
- Dark yellow or foul-smelling urine
- Infrequent urination
- Dry mouth
- Headache
- Muscle cramps
Mild dehydration can usually be reversed by drinking more water. But severe dehydration requires medical treatment.
Foods That Help With Hydration
While water is ideal, other fluids and hydrating foods can also contribute to your daily fluid needs. Options include:
- Skim milk
- Unsweetened teas
- 100% vegetable juices
- Soups and broths
- Fruits like watermelon, grapes, oranges
- Vegetables like lettuce, spinach, cucumbers
- Oatmeal
- Yogurt
Sugary sodas, juices, coffee, and alcohol can lead to dehydration and should be limited.
Creating a Hydration Routine
Making hydration a regular habit is the best way to ensure you drink enough fluids daily. Having a plan makes it easier to remember rather than relying on thirst alone. Try setting daily goals for the number of glasses or bottles to finish.
Carrying a reusable water bottle with you wherever you go eliminates excuses for not drinking water. Program reminders into your phone to prompt you take regular sips throughout the day.
There are also many apps to track water consumption. Or opt for a smart water bottle that glows or syncs data to your phone. Making hydration a rewarding routine improves health, energy, skin, and wellbeing.
FAQs
How much water should I drink daily?
The recommended daily fluid intake is around 11 cups (2.7 liters) for women and 15 cups (3.7 liters) for men. Intake may need to be higher based on factors like activity level and climate.
What are signs of dehydration?
Symptoms of dehydration include increased thirst, fatigue, dizziness, dark urine, infrequent urination, dry mouth, headache and muscle cramps.
What foods help with hydration?
Foods like fruits, vegetables, soups, yogurt and oatmeal can contribute to fluid needs. However, water should make up the majority of daily intake.
How can I remember to drink more water?
Use reminders, carry a water bottle, drink water with meals, infuse water with flavor, track intake with apps, and set a daily water consumption goal.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
Add Comment