Most of us are aware of the importance of staying hydrated but many of us fall short on getting enough water every day. Getting our daily dose of fluid keeps our energy up, helps our organs perform their functions, keeps our skin clear and hydrated, and allows physical action in our bodies to flow smoothly.
Those who are not drinking enough may experience poor digestion, constipation, dizziness or lightheadedness, skin breakouts, headaches, bad breath and general fatigue. If left untreated, severe dehydration can occur.
Even with this knowledge, it can still be challenging to drink all the water our bodies deserve daily. The environment, season, and our activity level impact our needs. In the summer, we tend to play hard, sweat, and spend prolonged time in the sun, so drinking plenty of water is critical. You may also need extra water in cold weather if you sweat while wearing insulated clothing. Heated, indoor air can cause your skin to lose moisture, increasing your daily fluid requirements. Altitudes greater than 8,200 feet (2,500 meters) can also affect how much water your body needs. And, when not feeling well, drinking extra water at the first signs of illness can stop dehydration from occurring.
The best way to stay hydrated is to drink lots of water. Avoid sugary drinks such as soda (including diet soda) and juice. Yes, juice often has more sugar than soda and, in my opinion should be used in moderation. -side rant- Moms…..please do not give your kids juice as regular drink and limit it to special occasions. Get them used to hydrating with good old fashion H20. -whew-had to get that out-
Get in the habit of keeping a water bottle accessible throughout the day, whether you are home, on the go, or at a desk. Stainless steel or BPA free water bottles are best. Unfortunately, thirst isn’t always a reliable gauge of the body’s need for water, especially in children and older adults, so having a bottle of water close by will remind you to drink throughout the day.
TIP: Fill up your bottle and set it by your bed each night so you can drink it when you first wake up to start your day right. Drinking water first thing in the morning pulls out toxins from the previous day and freshens your system for the day ahead.
How do you know that you are getting enough? The best way to know you are getting enough is by the color of your pee. (yes, I just said pee!) Clear or light-colored urine means you’re well hydrated, whereas a dark yellow or amber color usually signals dehydration. Aim for drinking half your body weight in ounces each day. For example, if you weigh 150 pounds, strive to drink 75 ounces each day.
Fluids can also be obtained from high water content foods such as fruits and vegetables. Summertime provides lots of goodies such as watermelon, cucumbers, and squash so be sure to add them into your meals throughout the day.
Don’t like the taste of water? (I can’t tell you how often I hear that??!?!) If the taste of plain water is unappealing, experiment on how you can make it tasty and drinkable. Try adding a few mint leaves, a wedge of lemon or lime, a sprig of parsley, slices of cucumber, strawberries, a squeeze of orange, or a splash of low sugar juice to make water more tempting, or to jazz up your routine.
Feeling thirsty yet? Raising my glass to you!
