Drink Up!
With so much fun to be had during the summer, it can be all too easy to forget to pay attention to one important component of health: hydration. Of course, drinking plenty of water feels most critical when you’re outside in the summer’s heat, a time when most of us are suddenly conscious of our hydration. But are you making sure that you’re drinking enough H2O when you aren’t out in the blistering sun?
According to The Chicago Tribune, more than half of Americans are chronically dehydrated, and CBS news says that number is closer to 75%. This is troubling, because our bodies need water to perform virtually every function, from transmitting neurons to breaking down foods, lubricating joints to regulating hormones. No surprise then that dehydration, whether mild or severe, can have all kinds of negative consequences, including slowed metabolism, abnormal blood pressure, constipation, brain fog, mood swings, and fatigue.
Most experts strongly recommend focusing on water as your source of hydration; unlike many coffee drinks, sodas, energy drinks, and juices, water brings with it no extra calories, fat, sugar, caffeine, fake sugar, or other artificial ingredients. It’s exactly what your body is asking for.
How much water we need varies according to a number of factors, including gender, weight, and activity level. Getting eight to ten cups a day is still a safe bet. But we prefer The Mayo Clinic’s guideline, which says, “Generally, if you drink enough fluid so that you rarely feel thirsty and your urine is colorless or light yellow — and measures about 6.3 cups (1.5 liters) or more a day if you were to keep track — your fluid intake is probably adequate.”
If you’ve experienced any of the following symptoms lately, they may be due to mild dehydration. Try drinking a little more water to see if it helps.
- Dry, itchy skin
- Headaches
- Fatigue/low energy
- Dizziness
- Infrequent urination (and dark-colored urine)
- Irritability
- Frequent muscle cramps
And here are some tips to make sure your body is getting the water it needs.
- Down a whole cup of water first thing when you wake up in the morning. You’re probably slightly dehydrated from going so many hours without a sip, anyways, and there may be some health benefits to drinking a cup of water upon waking.
- Carry a water bottle with measurements on it everywhere you go. It’ll help you know how much you’ve consumed each day.
- Set a timer to drink water consistently. This could mean taking a few sips every fifteen minutes, or drinking a whole cup each hour. Go with whatever is comfortable and doable for you.
- Sip before you eat! Drink an entire cup of water before each meal and snack (bonus: this might help you lose weight).
- Add a little natural flavor to make your water more enticing! From lemon slices to raspberries to cucumber, the options are endless! Check out these combos from The Food Network for inspiration.
- Enjoying a few cocktails? Be sure to drink a full cup of water between each alcoholic beverage (also a good tip for preventing hangovers).
- Try tracking your water intake! Apps like WaterMinder let you record how much water you drink, set reminders, and analyze your daily intake.
Taking a few of these small steps can make a big difference in how hydrated you are, which, in turn, can make a big difference in how you feel each day. So grab a glass and drink up!
Disclaimer: This article is not intended to replace medical advice. We encourage all readers with questions about proper hydration to consult with a health professional.
