You may have heard that everyone should drink eight glasses of water a day. Although that advice is reasonable, it does not consider everyone’s individual needs, like their health, activity level, environment and other factors.
Up to 60% of our bodies are made of water. We lose water constantly through our skin, urine, waste and sweat – even when we breathe. Water intake has many benefits, including:
- Regulating internal body temperature
- Metabolizing food and regulating hunger
- Lubricating joints
- Flushing bodily waste
- Producing adequate saliva
If you don’t drink enough water, you can become dehydrated, which can lead to impaired kidney function, unbalanced electrolytes and other complications.
How much water should a person drink in a day?
About 20% of our daily fluid intake comes from the food we eat and the rest from the liquids we drink.
The amount of water intake you need depends on the sex you were assigned at birth. According to the U.S. National Academies of Science, Engineering and Medicine, men should drink 3.7 liters (about 16 cups) and women 2.7 liters (about 11 cups) of fluid per day. You need to drink even more water if you exercise, sweat or have an illness (diarrhea, vomiting, fever).
Although rare, it is possible to drink too much water. An excess of water can be lethal, especially to those with heart disease or electrolyte abnormality. The best bet is to clear with your physician what level of water intake is most appropriate for your body and activity level.
Tips for staying hydrated
- Drink a glass of water first thing in the morning. This gets your metabolism running and gives you an energy boost. Avoid drinking water right before bed if you struggle with nocturnal urination or heartburn.
- Invest in a fun or fancy water bottle. A good water bottle can serve as a visual reminder to drink more water throughout the day. Certain bottles have marked measurements for tracking intake or have words of encouragement printed on the side as water levels go down.
- Use alarms or notifications to your advantage. Set alarms or notifications on your smart devices as reminders throughout the day. For a mental boost, set your Alexa or Google device to remind you along with verbal, positive encouragements.
- Focus on your body's signals. Be mindful of whether your body is thirsty or hungry. Sometimes we overeat because we mistake thirst for hunger.
- Drink a glass of water before each meal. It will help you stay hydrated, help your body digest food better and help you feel full faster.
- Add calorie-free flavoring. Try fruit or vegetable infusions in your water to make it more appealing. Prepare a jug in the refrigerator to infuse overnight to make filling your water bottle in the morning easier. Pick up a water bottle that has a built-in infusion basket for flavor on the go.
- Check the color of your urine. Some people check the color of their urine throughout the day to ensure it is clear or light-colored. Dark yellow urine may be a sign of dehydration for some.
- Swap high sugar drinks for sparkling water or seltzer. Not only will you cut back on unnecessary sugar, but you'll be adding to your water intake.
- Set a daily goal. A simple daily goal can help you stay motivated and work towards maintaining a healthy habit.
- Make it a challenge. Ask your friends to join you in a healthy competition to see who meets their daily goals regularly.
FAQs
Healthy Cold Beverages
Not only are they hydrating, but they are also filling and loaded with electrolytes to prevent dehydration. You can always invest in sugarless cold coffee, ice tea, lemonade, cold-pressed fruit juice, buttermilk, fermented milk (laban), sugarcane juice and cold chocolate milk.
How do you stay 100% hydrated? ›
The best advice is to drink water when you're thirsty and stay hydrated throughout the day to prevention dehydration, according to Dr. Ly. And if you're working out intensely or dehydration symptoms like headache or lightheadedness have already set in, electrolytes are key.
What are some strategies for staying hydrated? ›
Here are some tips for upping your water game:
- Flavor it. Add fruit to your water. ...
- Tie it into a routine. Drink a glass of water every time you brush your teeth, eat a meal or use the bathroom.
- Eat it. ...
- Track it. ...
- Challenge a friend. ...
- Take it to go. ...
- Alternate your drinks.
Here's how to stay hydrated:
- Sip water throughout the day. Don't wait until you're thirsty! ...
- Choose sugar-free juice. All-natural juice without added sugar not only provides hydration, but it also has important nutrients to keep you active and nourished in hot weather. ...
- Avoid alcohol.
Water is the best option for staying hydrated. Other drinks and foods can help you stay hydrated, but some may add extra calories from sugar to your diet. Drinks like fruit and vegetable juices, milk, and herbal teas can contribute to the amount of water you get each day.
How do you keep your body moisturized in the summer? ›
Carrot & Niacinamide Glow and De-Tan Mineral Sunscreen | SPF 50+ | PA++++
- Drink Plenty of Water. Water is necessary for summer skin hydration. ...
- Use a humidifier. Using a humidifier in summer helps keep your skin from drying out. ...
- Use a gentle cleanser. ...
- Apply sunscreen regularly. ...
- Use moisturizers with hydrating ingredients.
- Amid the hustle and bustle of our fast-paced, busy lives, we often forget to pause and take care of ourselves. ...
- Signs of Dehydration. ...
- 5 Ways to Hydrate Fast. ...
- Add Electrolyte Hydration Powder to Your Drink. ...
- Eat Water-Rich Fruits and Veggies. ...
- Drink Plant-based Milk. ...
- Enjoy a Lemonade. ...
- Snack on Plant-based Yogurt.
Tomatoes are another good source for hydration, along with cantaloupe, honeydew and watermelon. Also water-rich are celery, peaches, zucchini, radishes and asparagus. "And lettuce can also provide a good amount of water," Jones said.
How to truly hydrate your body? ›
Good fluids options to stay hydrated include:
- Water (add lemon or lime wedges, cucumber or ice cubes made of no sugar added juice to make it a little more exciting)
- Flavored, carbonated water with no calories.
- Fat free or skim milk.
- Coconut water.
- Coffee or tea.
A few hydrating drinks outside of water include electrolyte drinks, sports drinks, fruit juices, tea, coconut water, and milk. There is not enough evidence to support any fluid being more hydrating than water, but we do know that some drinks such as milk can aid in water retention.
Sip water throughout the day, instead of gulping down a lot at one time. Unless you're exercising, don't carry a large water bottle. It may tempt you to drink too much at once. If you're waking up to urinate more than twice a night, drink most of your liquids during the waking hours.
How to absorb water better? ›
Without proper salt intake, your cells aren't so good at keeping water. Ergo, they're not so good at the hydrating. So, if you're consuming salt with your water (even a little pinch will do), you're helping your body absorb water more efficiently.
How to stay hydrated in summer? ›
Ways to Stay Hydrated in Summer
- Eat more "water-rich" fruits and vegetables like watermelon, strawberries, grapefruit, peaches and cantaloupe. ...
- Try iced coffee (caffeine-free is always a great option). ...
- Try iced tea. ...
- Eat cold soups, preferably those that are broth-based. ...
- Choose coconut water over fruit juice.
You can have large amounts of water at least an hour before and after meal times but not during the meals. Having too much water near your meal times can dilute the digestive acids and mess up the proper digestion of foods. If you must drink then you can take a sip or two at most during your meals.
How to keep cool in summer? ›
Have cold food and drinks, avoid alcohol, caffeine and hot drinks, and have a cool shower or put cool water on your skin or clothes. Keep your living space cool. Close windows during the day and open them at night when the temperature outside has gone down. Electric fans can help if the temperature is below 35 degrees.
How to get rid of thirst in summer season? ›
Foods to Help Quench Your Thirst on Summer Days
- "These Foods Will Help Quench Your Thirst on Hot Summer Days!" ...
- "Pumpkin: Low in Calories and High in Water Content" ...
- "Cucumber also Helps in Removing Toxins from the Body" ...
- "Choose Watermelon for Breakfast" ...
- "Peaches Also Extend the Feeling of Fullness"
Hot, humid weather increases the amount you sweat and the amount of fluid you lose. Increased urination. This may be due to undiagnosed or uncontrolled diabetes. Certain medications, such as diuretics and some blood pressure medications, also can lead to dehydration, generally because they cause you to urinate more.
How much fluid should you drink in summer to stay hydrated? ›
Similarly, hotter climates increase sweat production, necessitating more fluids. And those with a higher body weight will also need more water to stay hydrated. Men: 3.7-4 litres per day, including all fluids. Women: 2.7-3 litres per day, including all fluids.
