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You may not realize it, but drinking water is one of, if not, the most vital necessity to live and thrive. Blatantly said, no breathing being can survive without it. Water brings nutrients to our cells, excretes waste, maintains our body temperature and protects joints and organs says UC Davis. This article will explain the importance of hydration, how to avoid dehydration, and will have you drinking more water in no time.
Importance of Hydration
Did you know more than half of your body is made up of water? Since you are always naturally losing water, through sweat and urine, but also skin, lungs, and kidneys, it’s important to be constantly consuming the necessary amount.
According to Rachel C. Johnson, RD, the average female needs 9.5 cups of water per day where the average male needs around 11.5.
Besides water – black coffee, tea, fruit juice, low-sugar drinks and milk all count toward your daily water intake. Aside from liquids, you can get water through food. Berries, melons, citrus fruits, salad, broccoli, carrots (the list goes on), all keep you hydrated.
Although you can get some of your daily water intake from foods and certain drinks, it’s important to drink a few glasses of plain water a day.
Detriment of Dehydration
The article Hydration for Health has researched the effects of dehydration and concluded some deadly results. Severe dehydration can lead to short term effects such as confusion, rapid heart beat, and fainting. Long term dehydration can result in chronic diseases like heart failure, diabetes, chronic lung disease and dementia.
According to the 2016 publication, Dehydration and Cognition in Geriatrics, dehydration is one of the top 10 reasons elders visit hospitals.
Additionally, lack of water leads to constipation, acid reflux, muscle weakness and cramps, chronic fatigue, kidney stones, and high cholesterol says Mobile IV Medics.
How to tell if you are well-hydrated?
Doctors from novomed.com say you know you are hydrated enough if you are urinating 4-7 times a day.
How to drink more water
1. Carry a water bottle. When you have access to water, you are more likely to drink. Getting a bottle that carries a good amount of water can also help you track how much water you are drinking in a day.
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2. Set an alarm. If drinking water just isn't part of your normal routine, trying setting an alarm to remind yourself to drink.
3. Exercise. Get your body moving! Before you know it, you'll be thirsty. That's because when you sweat your body loses water. Sweating can also increase blood osmolality which causes dehydration.
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4. Switch it up. Try drinking coffee, tea, kombucha or some other low-sugar drink. Drinking a variety will keep you from getting tired of drinking water and still allow you to hydrate.
5. Infuse your water. Adding a little flavor like lemon, lime, or cucumber is a nice refreshing way to enjoy it without being bland.
To conclude, there are plenty of ways to start incorporating more water into your daily routine. Water should not be overlooked and staying hydrated should be taken very seriously.
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