Did you know that our body is around 60% water? It’s no wonder then that staying hydrated is so important for our health. Dehydration can cause all sorts of problems, from headaches and dizziness to more serious conditions like kidney stones and seizures. Even mild dehydration can lead to decreased productivity, focus, and energy.
So, how much water do we need to drink each day? The Institute of Medicine recommends about 91 ounces for women and 125 ounces for men. That may sound like a lot, but it’s not that difficult to reach if you spread it out over the day. However, the actual amount will vary from person to person because of factors like age, activity level, and climate.
There are many ways to make sure you’re staying hydrated. Today we will discuss a few, especially focusing on people who are struggling with their daily water intake. It can be challenging if you are simply not used to drinking water, and there are some habits you can try and implement into your daily routine.
Don’t wait until you’re thirsty to drink water
Many people wait until they feel thirsty to start drinking water. However, by the time you feel thirsty, you may already be dehydrated. Thirst is a late sign of dehydration, so it’s important to drink water regularly throughout the day, even if you don’t feel thirsty. With the busy lives we lead, it can be easy to forget to drink water. A good way to make sure you’re drinking enough water is to keep an Asobu bottle with you at all times and take small sips throughout the day. There are many amazing designs to choose from, from sippy cups to mountain flasks. They can keep your water temperature fresh, flavored or if you are more of a tea person, it can stay warm.
Drink before, during, and after exercise
When you exercise, your body sweats, and you lose water through your skin. It’s important to drink water before, during, and after exercise to stay hydrated. The American Council on Exercise recommends drinking 17 to 20 ounces of water 2 to 3 hours before you begin exercising. Then, drink 8 ounces of water 20 to 30 minutes before starting your workout. During your exercise, drink 7 to 10 ounces of water every 10 to 20 minutes. Finally, drink 8 ounces within 30 minutes after completing your workout. Drinking water before, during, and after exercise will help keep your body properly hydrated.
Make water more exciting
If you find it hard to drink enough water throughout the day, there are a few things you can do to make water more exciting. Add some fresh fruit or herbs to your water bottle to give it a natural flavor boost. There are also many commercial products available that can add flavor to your water without adding calories. You can also try sparkling water or infused waters. These types of waters can be just as hydrating as plain water and often have a more pleasant taste.
Eat foods that contain water
In addition to drinking enough fluids, you can also stay hydrated by eating foods that contain water. Many fruits and vegetables, such as watermelon, cucumber, and tomatoes, are mostly made up of water. These foods can help you stay hydrated while also providing essential nutrients.
Making a fresh batch of lemonade or water infused with a few slices of lemonade and cucumber can also be a great way to stay hydrated while adding some variety to your diet.
Monitor your urine
Your urine can give you a good indication of how well hydrated you are. If your urine is clear or light yellow, it means you’re well-hydrated. If it’s dark yellow or amber, it means you need to drink more water. Urine color can also indicate other health conditions, so it’s important to see a doctor if you notice any changes.
When you’re sick, your body loses fluids more quickly. It’s important to drink enough water when you’re sick to replace the fluids you’re losing. Drinking water will also help thin mucus and make it easier to cough up.
Be aware of medications
Certain medications can cause dehydration as a side effect. This is because they can increase urine production or make you sweat more. If you’re taking medication, talk to your doctor about the potential side effects and how to stay hydrated.
Some common medications that can cause dehydration include diuretics (water pills) for high blood pressure, antihistamines for allergies, and some acne medications. If you’re taking any of these medications, be sure to drink plenty of fluids and monitor your urine color. You may need to drink more water than usual to stay properly hydrated.
These are a few things that can help you stay hydrated. Drinking enough fluids is important for your overall health, so be sure to make it a priority. If you have trouble drinking enough water, try adding some flavor or eating foods that contain water. And if you’re taking medication, talk to your doctor about how to stay properly hydrated.