Staying hydrated is essential to your health for many reasons. It regulates your body temperature, detoxifies the body, carries oxygen to your cells, protects your tissues and organs, and aids in digestion, just to name a few. You naturally lose water from your body every day through urine, sweat, and breath so it’s important you keep your water supply at a healthy level. But how much water do you need?
Water Intake Recommendations
The amount of water needed varies from person to person depending on multiple factors, including their environment, exercise level, and overall health.
According to The Mayo Clinic, men on average should drink about 15.5 cups (3.7 liters) a day, and women should take in about 11.5 cups (3.7 liters) a day. Women who are pregnant or breastfeeding will require more water to stay hydrated and it’s recommended that they drink 2.4-3.1 liters (roughly 10-13 cups).
When it comes to high temperatures and sweat production, a general rule is for every pound of sweat lost, you’ll need one pint of water to balance it out. Not sweating during a workout may be a sign of dehydration.
Tips to Help You Drink More Water
Did you know that drinking water isn’t the only way to get fluids to your body? Fruits and vegetables like spinach and watermelon are both great sources of water. Other drinks like coffee and tea will also help to hydrate. However, the quickest and most effective way is going to be drinking water. Follow these few simple steps to help remember to drink more water throughout the day:
Invest in a Good Water Bottle
Similarly, a new and exciting workout can help motivate you to get to the gym, keeping a reusable water bottle next to you throughout the day will encourage you to drink more water. Drinking water out of an 8-ounce glass throughout the day can make the task of getting your recommended intake seems like a hassle. In comparison, most reusable water bottles hold over 4 times that amount and make it much easier to reach your daily intake goals.
There are so many different water bottles out there, so do some research and see what would be best for you and your lifestyle! If drinking cold water is essential to you, try looking for an insulated water bottle. Want to make sure the water you’re drinking is pure? There are bottles out there that will actually filter your water.
Track Your Water Intake
If you need some extra help holding yourself accountable, try tracking your water intake throughout the day. If you don’t want a water bottle that will help keep track, there are several apps available that provide personalized goals and even set reminders to help you stay hydrated. Many of these apps will even integrate with your smartwatch! Consider setting alarms on your phone throughout the day if you are especially forgetful.
Add Some Flavor to Your Water
If you think water is boring, there are many ways to add some flavor to your cup. Add a little pizazz with fruits like oranges, lemons, or strawberries, vegetables like cucumber or ginger, or herbs like basil, mint, or lavender. The American Heart Association has a great video with 12 different infused water recipes to give you a little inspiration.
Drink One Glass Before Each Meal
Drinking one glass of water before each meal is a really easy and effective way to increase your fluid intake throughout the day. Even better, drinking water before eating can help with weight loss! Water takes up space in your stomach and will actually trick your brain into thinking you’re full. You may even think you’re hungry when all your body needs is a tall glass of water.
Avoid the Juice Aisle
While you may think that juices and sodas are okay because fluid can come from many different sources, these drinks contain a high amount of sugar, leading to weight gain, heart disease, and diabetes. Resist the urge to stock your fridge with juices and sodas. If you don’t have them around, you’re much more likely to go for some water when you’re feeling thirsty.
Final Thoughts from Rutledge Insurance Group
Water is essential to life. While it’s possible to hydrate your body from multiple sources, keep in mind that water is the easiest and healthiest way to replenish your body. Get creative and get motivated!
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