Staying hydrated is a well-known concept, but research shows about 75% of Americans are chronically dehydrated. Dehydration happens when you lose more fluids than you take in. Common signs of dehydration include feeling thirsty, dry mouth, dry or cracked lips, dark urine, fatigue, and headaches. Recognizing these signs early can help you rehydrate and prevent future dehydration. Understanding why hydration is so important might encourage more people to prioritize staying hydrated. Here are a few health benefits of staying hydrated:
- Improved Mental Focus: The brain is about 75% water. That water helps deliver nutrients and oxygen to your brain, supporting overall brain health and performance, so staying hydrated is crucial for maintaining its structure and function.
- Weight Management: Choosing water over sugary drinks like soda, coffee, tea, sports drinks, and other beverages can help reduce calorie intake and keep you feeling full throughout the day. Research shows that drinking a glass (8 ounces) of water about 30 minutes before a meal can help you feel full sooner and often reduces overeating.
- Decreased Muscle Stiffness: Hydrated muscles are more elastic and perform better. Drinking water before and after exercise helps reduce muscle fatigue, soreness, and cramping.
- Regulating Body Temperature: Water is especially important during the warm summer months because that’s often when we sweat the most. Sweat is our body’s way of cooling down. When our sweat evaporates, it cools our bodies and prevents us from overheating, but that water needs to be replaced. Drinking water replaces the fluids lost through sweat, helping you stay healthy and avoid overheating.
Here are some tips to help you increase your water intake:
- Carry a water bottle with you. Having water readily available makes it easier to sip throughout the day.
- Flavor your water. If plain water feels boring to you, try flavoring it with natural flavors like slices of lemon, cucumber, mint, or berries.
- Set reminders. Sometimes, we simply forget to drink water throughout the day. Set reminders on your phone or use apps specifically designed to remind you to drink water at regular intervals.
- Add carbonation. If you prefer fizzy drinks, try seltzer water.
Wondering how much water you should drink daily? Everyone is different, so it’s important to monitor for dehydration symptoms, especially if you are on medications that may increase your risk. A simple way to check your hydration is to look at the color of your urine; the lighter it is, the better hydrated you are. The diagram to the right is a reference guide for assessing hydration.
Hydration could be a key factor in reaching your health goals. If you are struggling and this information helpful, consider joining the Lifestyle365 program. Your journey to a healthier you awaits.
