Hydration matters: Simple ways to drink more water
Water plays an important role in many body functions, yet many people do not think about hydration until they feel thirsty. Getting enough water helps regulate body temperature, cushion joints, protect sensitive tissues, remove waste, and prevent dehydration.
Dehydration can affect how you feel and function. According to the U.S. Centers for Disease Control and Prevention (CDC), dehydration can contribute to difficulty concentrating, mood changes, overheating, constipation, and kidney stones. Your body may need more fluids when you are physically active, spend time in hot weather, have a fever, or experience vomiting or diarrhea.
There is no single amount of water that everyone needs each day. Fluid needs vary based on factors, such as age, activity level, health conditions, and medications. Water and other beverages provide most of your daily fluid intake. Foods with high water content, such as fruits and vegetables, can also help you stay hydrated.
Here are a few simple ways to add more water to your daily routine:
• Make it part of your routine. Drink water when you wake up, with meals, or when you take a break.
• Give it some flavor by adding lemon, lime, cucumber, berries, or fresh mint.
• Eat foods that contain water. Enjoy fruits and vegetables, such as watermelon, oranges, cucumbers, tomatoes, and lettuce, as part of your meals and snacks.
• Keep it cold and ready to drink. Store a bottle or pitcher of water in the refrigerator, so it is ready when you want it.
• Set a reminder. Use your phone, watch, or another reminder to prompt you to drink water throughout the day.
While water is a simple choice for staying hydrated, other beverages can also contribute to your daily fluid intake. Plain coffee and tea, sparkling water, milk, and unsweetened, fortified milk alternatives can also contribute to your daily fluid intake. Everyone’s hydration needs are different. If you have questions about how much water you should drink, talk with your doctor about what is right for you.
