We have all heard it before – “Don’t forget to stay hydrated!” However, staying hydrated doesn’t just mean drinking when you are thirsty. If you are waiting until you feel thirsty to take a drink, chances are you are already dehydrated. Drinking enough water throughout each day is crucial for a plethora of reasons, including regulating body temperature, keeping joints lubricated, preventing infections, and keeping organs functioning properly. Hydration is also key in improving sleep quality, cognition, and mood. Afterall, the human body is made up of approximately 60% water – it’s important we keep it that way!
There are a ton of different recommendations out there for how much water someone should drink. The most common is to aim for approximately ½ your body weight, in ounces, of water per day. For example, if you weigh 150 pounds, the goal would be 75 ounces of water or more each day. For specific recommendations, check with your physician.
Here are some easy tips and tricks to increase your fluid intake each day.
- Drink a glass of water first thing in the morning. If you make this part of your routine, it will be just as easy as taking your vitamins or brewing a cup of coffee.
- Carry a water bottle with you. It’s much easier to consume enough water if you have access to it all day long. There are plenty of refillable and reusable options out there. Many places with water fountains also have refill stations, which makes filling up your water bottle even more convenient.
- Flavor your water. If you don’t like how plain water tastes, or you are just bored with it, try adding some flavor. You can try adding lemon slices, strawberries, or even cucumbers to your water! To keep your water colder for longer, you can also try frozen blueberries – they double as ice cubes, too!
- Eat your water. Drinking water is great, but you can also eat it! Your body is able to absorb water from the foods that we eat. Foods that have a high-water volume include cantaloupe, melon, strawberries, spinach, peaches, bell peppers, and cucumbers.
Even if we are good about drinking water throughout the day, many of us are mildly dehydrated. Create a plan and stick to it! Start off with drinking water first thing in the morning, and even schedule water breaks throughout the day if you need to. It’s amazing how much better you will feel when you’re hydrated!