Why is Hydration So Important?
Water makes up 70% of our bodies. It is vital to drink enough water to maintain good health. Water is essential for every cell, tissue, organ, and another part of your body to function properly. Water is vital for electrolyte balance, blood circulation, temperature regulation, and overall cell health.
Dehydration can be quickly caused by not drinking enough water in warmer climates. This can cause your body to lose nutrients. Even mild dehydration can cause fatigue, decreased alertness, concentration, and mood problems.
How much water do you need?
Although there are no specific guidelines regarding water intake, eight glasses per day is a good goal. Adults should consume 64 ounces of water per day, eight 8-ounce glasses. Women should consume 2.7 litres per day, while men should drink 3.7 litres.
Water is essential for staying healthy. However, it can be not easy to drink enough water due to our daily activities. Here are 10 easy tips to stay hydrated every single day.
- Don’t wait until you’re thirsty.
You need to be able to drink water even when you aren’t thirsty to stay hydrated. You may be dehydrated by the time you feel thirsty. It is important to drink water slowly throughout the day to avoid mild dehydration. Take frequent water breaks, and make sure to drink water between tasks.
- Keep water handy throughout the day.
A water bottle can make it easier to drink water throughout the day. Instead of purchasing single-use plastic water bottles, carry a reusable water container. It is much more affordable and helps reduce the amount of toxic waste in our environment. It’s easy to refill your water bottle anywhere at work, at home, on the road, at school, and while travelling.
- Flavour Your Water
You can add some flavour to water if you don’t like the taste or find it boring. A slice of fruit or some juice can give water a new flavour. The most popular options are strawberries, cucumbers, or lemon slices. Another option is to add frozen blueberries to your ice cubes. If you are looking for a way to keep hydrated, consider buying a cheap fruit-infuser water container.
- Get water when you wake up and before each meal.
Rehydrating yourself by drinking one to two glasses of water each morning before getting up is good. This helps counter any dehydration from the night before, and it prepares your digestive system in the morning. Drinking one glass of water before every meal is another important habit of keeping hydrated. Drink a glass of water 30 minutes before you eat to lose weight. Research has shown that water intake can reduce calories and increase feelings of fullness.
- Consume foods with high water content
Hydration is more than drinking more water. You can also stay hydrated by eating various fresh fruits and veggies. Celery, lettuce, cantaloupe, watermelon and cabbage are all examples of foods with high water content. Vegetables and fruits also contain minerals, vitamins, and antioxidants, improving your overall health.
- Replenish Frequently
Rehydrate your body whenever you lose water. Drink plenty of water, whether you’re sweating from intense exercise or just went to the bathroom. The American Council on Exercise provides these guidelines to help you stay hydrated while working out.
- Two hours before exercising, drink 17-20 ounces of fluid.
- Drink 7-10 ounces of fluid during exercise, each 10-20 minutes.
- After exercise, drink 16-24 ounces of fluid for every pound of weight loss.
- Keep cool
You can also make sure that you don’t lose more water than you need. To keep your body’s core temperature down, avoid sun exposure if you live in an area with high temperatures. If it is too hot, stay inside. Sports drinks can replace electrolytes and water lost if you feel especially tired.
- Avoid alcohol, sugary drinks, and caffeine.
Although you might believe that all beverages are hydrating drinks, some beverages can be detrimental to your health. Drinks with added sugars or caffeine can dehydrate your cells and tissues. Dehydration can be caused by coffee, tea, sweet tea, energy drinks, and sodas. Another culprit is alcohol. Alcohol is a strong diuretic which causes you to urinate even more. If you don’t get enough water, this can lead to rapid dehydration.
- Set reminders
A hydration app for your smartphone is a great way to track how much water you’ve consumed in a given day. You will be prompted to drink water by the app, which will send you helpful notifications at regular intervals. The app will help you build accountability by accurately tracking your water intake. Many apps allow you to set daily goals.
- Learn the signs of dehydration
Watching out for signs and symptoms is one of the best ways to avoid dehydration. These are the most common signs of dehydration.
- You can choose to have your urine yellow or dark.
- Headaches can be as severe or mild as migraines.
- Fatigue.
- Muscle cramps.
- Feeling lightheaded or dizzy.
- Skin becoming dry or inflexible.
