We have all heard before that we are probably dehydrated or do not drink enough water throughout the day. Hydration is highly important in your overall health and wellbeing and figuring out how much water you need to be drinking daily can greatly improve your health. In this blog you will hopefully learn if you drink enough water daily and how to drink enough everyday as well as why water is so beneficial for your health. 

• BENEFITS OF DRINKING WATER
  • Maintaining the balance of water in your body allows us to perform our daily lives. Water helps to regulate your body temperature, flushes toxins out of your body, provides moisture to your skin which can also help clear acne, hydrates your joints, and can even help constipation. 
  • It can help your energy levels and improves all your organ’s function. 
• DAILY WATER INTAKE
  • Staying hydrated is most especially important when sweating, exercising, or reside in hot and humid climates. So how much water should you be having to stay hydrated? The Institute of Medicine set daily water intake recommendations for healthy adults. The recommendations are as follows:
    • 91 fluid ounces for women (10-12) cups of water a day.
    • 125 fluid ounces for men (13-16) cups of water a day. 
  • It may seem like a lot of water, but these amounts also include milk, juice, tea, and even soda. 
• BUT I HATE WATER
  • If you hate drinking water throughout the day, there are other options to staying hydrated. These other fluids and foods will help you to stay hydrated in the day:
    • Seltzer water has 100% (if you still hate the taste try flavored or add a splash of juice).
    • Add a lime, lemon, orange, cucumber, or mint to seltzer or flat water.
    • Cucumbers, cabbage, peppers, tomatoes, lettuce, celery, and zucchini all have over 90% of water. 
    • Watermelon, cantaloupe, grapefruit, and strawberries all have over 90% of water.
    • Broths and soups have over 90% of water.
    • Plain yogurt and cottage cheese have over 80% of water. 
• AM I DEHYDRATED?
  • Your body shows you signs of dehydration all the time. These are just a few of the tell-tale signs:
    • Yellow urine
      • If you can’t tell if your dehydrated, just keep an eye on your urine. If it is dark and yellow, you are most likely dehydrated. If you do not feel the need to urinate as often as you normally do, you can also determine you should be drinking more fluids. 
    • Thirst
      • If you are thirsty, it can be clear that you need to drink more water. 
    • Headaches
      • A dehydration headache can even go as far as a migraine. When you are dehydrated your brain shrinks ever so slightly and when you are hydrated once again the brain returns to normal and the headache is relieved. 
    • Exhaustion
      • Being dehydrated can cause fatigue and decease how well you perform when you exercise. Dehydration can also lead to exhaustion during your normal day.
    • Dizziness
      • If you start to feel lightheaded, nauseous, or dizzy, drink water. Being dehydrated can cause a drop in your blood pressure and your blood volume decreases giving the feeling of dizziness. 

Staying well hydrated and drinking plenty of fluids throughout the day is important for your health and well-being. Try to prevent becoming dehydrated by trying to consume different forms of water intake and listen to your body’s signs. 

Strive for progress not perfection!

Kayla Withrow