Stay Properly Hydrated- Daily Health Quest #3

So much of our health and well being depends on our bodies being properly hydrated. 

How much water should I drink each day?

The U.S. National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is:

About 15.5 cups (3.7 liters) of fluids a day for men

About 11.5 cups (2.7 liters) of fluids a day for women

These recommendations cover fluids from water, other beverages and food. About 20% of daily fluid intake usually comes from food and the rest from drinks.

The amount of water you should drink each day will depend on many factors:

• Weight (larger people need more)

• Environment (humid vs dry air)

• Altitude (higher altitude can mean more water)

• Gender (men may need more)

• Overall Health 

• According to the Mayo Clinic, "Your body loses fluids when you have a fever, vomiting or diarrhea. Drink more water or follow a doctor's recommendation to drink oral rehydration solutions. Other conditions that might require increased fluid intake include bladder infections and urinary tract stones."

• Pregnancy and Breastfeeding (pregnant and breastfeeding women may need more)

You've probably heard the advice to drink eight glasses of water a day. That's easy to remember, and it's a reasonable goal.

Most healthy people can stay hydrated by drinking water and other fluids whenever they feel thirsty. For some people, fewer than eight glasses a day might be enough. But other people might need more.

What happens if I'm not hydrated (dehydrated)?

According to the MD Anderson Cancer Center, common side effects of dehydration include: 

• Headache

• Dizziness or lightheadedness

• Sleepiness

• Decrease in urination

• Dark yellow- or amber-colored urine

• Decreased skin elasticity

• Dry mouth and mucous membranes (lips, gums, nostrils)

• Low blood pressure

 

According to the Mayo Clinic, "Even mild dehydration can drain your energy and make you tired."







How do I know if I'm properly hydrated?

You are probably drinking enough if you rarely feel thirsty and your urine is clear or light yellow. 




How can I possibly drink enough water to stay hydrated? 

• Make water your beverage of choice
• Eat foods with high water content like watermelon and spinach
• Herbal tea, milk, and juice can contribute to your daily fluid intake
• Try to drink a glass of water with each meal and between each meal
• When you exercise
• Anytime you feel thirsty

Should I worry about drinking too much water?

• According to the Mayo Clinic, "Drinking too much water is rarely a problem for healthy, well-nourished adults. Athletes occasionally may drink too much water in an attempt to prevent dehydration during long or intense exercise. When you drink too much water, your kidneys can't get rid of the excess water. The sodium content of your blood becomes diluted. This is called hyponatremia and it can be life-threatening."

If I'm really dehydrated, what should I do?

• According to the Mayo Clinic, drinking water, oral rehydration solution (ORS), or sports drinks to replace lost fluids may help prevent dehydration. Finding a place to cool down may also help.

See a doctor immediately if you

• Become dizzy or confused
• Feel extreme thirst
• Don't urinate much or often
• Shed no tears when you cry
• Are tired or exhausted

Make an appointment to see a doctor if you

• Can't keep fluids down
• Develop severe diarrhea or vomiting
• Have an infant whose diaper isn't wet after three hours

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Tips for creating a habit to stay properly hydrated? 

Make it convenient

• Carry a reusable water bottle with you
• Fill up a few bottles of water in the morning so they are easy to grab throughout the day

Improve the taste

• Add a few slices of fresh fruit, vegetables, or herbs to your water (berries, lemon, cucumber, mint, etc)
• While you're trying to create the habit, it might be helpful to add lemonade flavoring to your water. I love the "TRUE lemon" brand available here because it doesn't contain any artificial ingredients and is only 10 calories per packet.
• Use a water bottle that will keep it icy cold. Cold water tastes better than room temperature water, right? This one is my favorite one because ice from my fridge can flow right into the opening and it keeps it cold forever! Available here. 
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• Couple the new habit with an old habit
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• Every time you prep dinner, start by filling yourself a cup of ice water. 
• Every time you watch TV, drink a cup of water.
• Every time you sit at your desk, drink a cup of water.

Stay accountable and reward yourself for staying properly hydrated

• Log each cup of water you drink (on your phone, on a sticker chart, in your journal, etc)
• Get enough water? Give yourself a little extra time on social media, reading your favorite book, or watching your favorite show- you've earned it! Studies show if you know a reward is coming, you will be more likely to follow through.