Water is essential. Every living thing on Earth needs water to survive. Yet we lose some of that precious liquid every time we sweat, use the bathroom and even breathe.
To replace what’s lost, you need to drink plenty of fluid every day. Why is it so important? And how much do you really need? We break it down, drop by drop.
Why staying hydrated is important
Every part of your body needs water to work properly. Among many other tasks, water helps your body:
- Digest food and prevent constipation
- Get rid of waste and keep kidneys working well
- Protect your joints
- Pump blood
- Maintain a healthy body temperature
When you aren’t getting enough to drink, you can become dehydrated. Mild dehydration is common. You might be a little dehydrated most of the time and not even feel it. Look out for these common signs of dehydration:
- Dark-colored urine
- Dry mouth
- Headache
- Feeling thirsty
- Feeling tired or sluggish
How much water should you drink in a day?
You might have heard the old rule to drink 8 glasses of water each day. In fact, the amount of liquid people need varies from person to person — and from day to day. As a basic rule, experts say most adults should aim for these targets:
- 6 to 9 cups every day for women
- 8 to 12 cups every day for men
The exact amount depends on a lot of factors, including:
- Your height and weight
- Your health
- How active you are
- How hot it is outside
Drink extra water to replace what you’ve lost if you are:
- Exercising or sweating a lot
- Sick with diarrhea or vomiting (and any time you aren’t feeling well)
Water recommendations if you have a chronic condition
If you have a chronic (long-term) health condition, talk to your doctor about how much liquid you should have. Water recommendations may be different for people who have certain conditions.
- Some people with Type 2 diabetes or heart disease might need to drink more water than others.
- People with chronic kidney disease or congestive heart failure might need to limit their water so fluid doesn’t build up in the body.
Drink up! 7 tips to stay hydrated
Ready to start sipping? These 7 tips will help you make hydration a habit.
- Turn on the tap
Plain water is a great go-to. It’s simple and convenient, without added sugar or calories that can lead to unwanted weight gain.
- Dress it up
If you’re bored by plain water, consider jazzing it up:
- Add lemon wedges, cucumber slices or a handful of mint and strawberries to a jar of water.
- Leave it in the fridge for a few hours for the flavors to infuse.
- Drink it within a few days while the flavors are fresh.
- Avoid alcohol
Alcoholic beverages can cause dehydration. In fact, dehydration is what causes a headache after drinking too much. To stay hydrated, limit the amount of alcohol you drink.
- Rethink sports drinks
Sports drinks contain minerals and salts (electrolytes) to help your body recover from exercise. They can be helpful if you do a lot of intense physical activity. For non-athletes and people who do moderate exercise, though, sports drinks usually aren’t necessary. They’re often high in sugar and calories, so plain water is a better bet.
- Think about foods
About 20% of your daily water intake should come from your food. Fruits and vegetables are a fantastic source of water — plus, they contain other nutrients like vitamins and fiber. To boost hydration, reach for:
- Melon, grapes, oranges, lettuce and celery
- Watery foods like yogurt and soups
- Be prepared
To make sure you’re getting enough water, carry a reusable bottle when you’re on the go. Fill it with ice water in the morning and sip it throughout the day.
- Watch for dehydration
If you’re thirsty and notice signs like a headache or dry mouth, you’re probably already dehydrated. Make sure to up your water intake. Sometimes, we think we’re hungry when we’re actually thirsty. That can lead to overeating. If you feel like snacking, try drinking a glass of water first, and then decide whether you’re still hungry.
Drinking more water is an easy way to improve your health. Grab a glass and get started!
Contact us
Raise a glass to good health! Find a doctor at MLK Community Healthcare or call 424-529-6755 to make an appointment today.