You might, in the general sense know that staying well-hydrated is important, but how much are you prioritizing it?
Hydration can impact almost every area of your health, and understanding the ramifications of not being well-hydrated can help you improve your quality of life and reduce health risks.
For example, if you're not well-hydrated and work in a strenuous job or a hot environment, you are at risk for heat-related illnesses. Drinking water or fluids is one way you can take all the necessary precautions to stay safe at work.
Drinking water can also help you feel your best, so you can optimally live your life and feel well doing it.
The following are some of the big things you should know about hydration and its role in your day-to-day life.
General Benefits of Hydration
When you're well-hydrated, your body can function at an optimal level. If you aren't hydrated, then most of your essential functions aren't going to perform as well as they could.
When you're dehydrated, it affects your mood and mental health. Symptoms might include irritability or depression.
Productivity is another link between your job and hydration. If you aren't hydrated, you may have brain fog or problems thinking clearly. That can lead to diminished productivity.
Water is part of every function of our body. It lubricates brain tissue, is pivotal to digestion, and our bodies are made up of around 66% water. Specifically, our muscles are 76% water, our lungs are 90% and our brains are 95%.
Water carries oxygen and nutrients to all of our cells
Water plays a role in the conversion of food into energy
It provides cushioning and protection for vital organs
Water helps regulate our body temperature
The body loses around two to three quarts of water a day, which needs to be replaced. You're losing water through all of your bodily functions such as breathing, which is why water needs to be replaced daily. When you're sleeping, you're losing as much if not more water than when you're awake. You also need the same amount of water when the weather is cold as when it's hot.
When you're well-hydrated, you may notice improvements in your physical performance, whether at your job or during your workouts. Staying hydrated can boost your cognitive performance, and it can relieve constipation.
If you drink plenty of water, it can support weight loss by helping you feel less hungry, and by speeding up your metabolism.
Signs You Aren't Getting Enough Water
If you're dehydrated or not getting enough fluid, some of the outward symptoms you may experience include:
Dark urine
Little or no urine output
Dry mouth
Fatigue
Thirst
Confusion
Headache
Dizziness
Lightheadedness
No tears when you cry
People who are at greater risk include individuals who:
Work or exercise in hot weather
Have medical conditions like kidney stones
People with illnesses like viral infections
Women who are pregnant or breastfeeding
Older adults
How Much Water Do You Need?
The amount of water you need varies depending on individual factors. For example, if you sweat a lot, you may need more water. If you have diabetes or cardiovascular disease, you may also need more water than someone who doesn't.
A general recommendation is around 15.5 cups of fluid a day for men and around 11.5 cups for women.
How Can You Improve Your Hydration?
The following are ways to improve your hydration levels and make it a part of your daily life and routine.
Drink More Water
Water is the best fluid to hydrate you. Anytime you're trying to stay hydrated with sugary drinks or even drinks that use artificial sweeteners, it can do more harm than good.
Try to create a routine that encourages you to drink more water.
For example, start and end each day with a glass of water.
You can also keep a water bottle or pitcher on your desk when you're working or your kitchen counter. It will serve as a visual reminder for you not just to drink water, but to ideally finish the pitcher each day.
If you don't like water or find it boring, you can drink sparkling water or seltzer, or infuse your water with slices of fruit.
Eat Fresh Fruits and Vegetables
While drinking water is the optimal way to stay hydrated, some foods you eat can help as well.
For example, you can get around 20% of your water needs each day from fruits and vegetables and other types of food.
All foods contain some water, but fruits and vegetables have the most.
Fruits and vegetables with the highest content of water include watermelon, cucumber, celery, strawberries, and cantaloupe. Each is made up of at least 90% water.
Watch for Signs of Dehydration
The more you can recognize the signs of dehydration proactively, the more mindful you'll become about your fluid intake.
Again, dark urine is a big one, but being thirsty is also a simple way your body tells you to increase your fluid intake.
If you can proactively drink before you're thirsty, you don't have to worry about dehydration. Thirst is a sign you're already dehydrated.
Drink Cool Beverages
Fluids tend to be better absorbed by our bodies when they're cool. Keep a cool bottle of water in your refrigerator overnight, and then you can take it with you the next day and have it on the go.
Keep Track of Your Fluid Intake
Many people don't have a real idea of how much fluid they're drinking or not drinking. Be mindful and keep track of what you drink so that you'll be better able to gauge whether you're meeting your goals.
Finally, if you have a hard time remembering to drink healthy beverages, set a schedule for yourself.
You can have a small glass of water at the start of every hour, just to give you an idea of a potential schedule.
