Staying Hydrated: How to Increase Your Water Intake
Although it may not receive the same level of attention as other healthy habits, drinking enough water each day is essential to sustaining many of the body’s key functions and promoting an overall state of wellness. Drinking water helps prevent dehydration, a condition which occurs when the body loses more fluids than it takes in. Dehydration can be serious, especially in young children and the elderly, causing a slow-down of normal processes and resulting in some unpleasant side effects such as headaches, dizziness, and low blood pressure, while also increasing the risk of developing a urinary tract infection or kidney stones.
But water is responsible for so much more than just replenishing fluids. Proper water intake helps regulate body temperature, protect and lubricate joints, and control the flow of waste through urination and bowel movements. Thirst is the body’s way of communicating its need for water, but as humans age, this natural response to imbalance starts to wane. For this reason, water consumption needs to be a conscious and proactive effort, similar to engaging in daily exercise or eating a balanced diet.
So how much water should a person drink each day?
Well, that number varies depending on factors like age, geography, body size, and genetics. But as a general rule of thumb, the National Academy of Medicine recommends that adult men and women should consume 13 cups and 9 cups of water, respectively, every day. Drinking this amount of water takes a certain level of dedication, but the commitment is well worth the effort.
5 Ways to Stay Hydrated
- Set a daily goal. This not only helps track your efforts, but also allows you to enjoy a sense of progress and accomplishment.
- Try setting reminders or alarms throughout the day to keep you on track.
- Carry a reusable water bottle with you to work or school.
- When it comes to meal time, always opt for water instead of soda, alcohol, or coffee.
- Don’t be afraid to liven up your water by adding a wedge lemon or a splash of fruit juice.
This Monday, start your week with a commitment to hydration.
