Hydration: Why It’s So Important
Dehydration is common in the United States, especially among older adults. However, drinking enough water and fluids, and consuming water-rich foods in your diet, can help prevent dehydration.
What does water do for you?
The Centers for Disease Control and Prevention (CDC) says that water helps regulate body temperature, cushion joints and protect tissues in the body, eliminate waste from the body, and so much more. Drinking water instead of sugary drinks can even help you lose weight.
Signs of dehydration include increased thirst, decreased urination, dark yellow urine, dry mouth, and more. According to the Mayo Clinic, you may even notice dizziness, confusion, fatigue, and muscle cramps.
How much water should you drink?
While you may know that water is essential for human life, you might not realize how much water you should drink for overall health.
According to the Mayo Clinic, men and women should drink about 15.5 and 11.5 cups daily, respectively. Of course, this includes fluids from water, other beverages, and food.
The amount of water your body needs can increase with exercise, sweating, aging, health conditions, and certain medications. Additionally, you are more likely to become dehydrated when you lose water and electrolytes through vomiting or diarrhea.
How do you increase water intake?
In addition to the water you drink, you can also get hydration and fluids from foods you eat, as well as other beverages. For instance, most fruits and vegetables are nearly 100% water by weight.
While it is true that you get water from beverages such as sodas, sweet teas, and even alcohol, these drinks can lead to excessive consumption of added sugars, calories, and simple (refined) carbohydrates. Switching to low-calorie or zero-calorie beverages will help you avoid the excess sugars. Additionally, the CDC recommends selecting nutrient-rich options if you choose a drink with calories. These healthy drinks include low-fat milk, non-dairy milk substitutes, and 100% fruit or vegetable juice.
Tips for Increasing Water Consumption
Carry water with you wherever you go to encourage you to sip on water continuously.
Using a reusable water bottle (such as a plastic or metal bottle) instead of single-use plastic bottles is not only better for the environment but will save you money in the long run.
Add fresh fruit, such as lemon, lime, or strawberries, to your glass of water to give it a more appealing flavor than plain water. Experiment with more unique flavors and fruit combinations in your water, such as watermelon and cucumber. You can also incorporate herbs, such as mint.
Serve water during family mealtimes to encourage increased water intake instead of sugary drinks.
At the end of the day, no one can tell you exactly how much water you need. There are, however, small ways to increase the water and fluids you consume on a daily basis. Remember, the key to adequate water intake is to never feel thirsty and to spread water intake throughout the day.