Tips to Stay Hydrated

Ways to keep on top of your H2O intake

From the LifeMinute.TV Team

May 24, 2022

The human body is composed of around 60% water, making hydration critical to health. As the hot summer months roll in, it's more important than ever to get enough water. Here are some helpful ways to make sure you are getting enough fluids.

Wake Up and Water
After hours of sleeping, start your day with a glass of water to rehydrate. First thing in the morning, drinking water can lower the number of calories you consume at breakfast and increase mental alertness.

Know Your Goal
Everyone’s body is different. We all require a certain amount of fluids to stay hydrated. The U.S. National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is about 15.5 cups (3.7 liters) of fluids a day for men and about 11.5 cups (2.7 liters) of fluids a day for women. But external factors, such as physical activity and being in the heat, can cause you to need more fluids than the advised amount. Keep this in mind and adjust accordingly.

Track Progress
Once you know how much water you need, keep on pace by monitoring your intake throughout the day. If you don't have a smartwatch to track it, you can track it using several free apps. Seeing your progress throughout the day can help you stay on course to meet your water goals.

Hit the Bottle
Another way to hit your drinking goals is to invest in a big water bottle. Having a water bottle on hand reminds you to take a sip and see how much water you are drinking. It also makes it convenient and easy to remember to drink during the day.

Eat Your Water
Though water is crucial to staying hydrated, 20% of daily fluid intake usually comes from food. You can up your water consumption by picking hydrating foods, such as cucumbers and lettuce, made up of at least 95% water, or other water-rich foods, like celery, apples, watermelon, zucchini, peaches, tomatoes, strawberries, cantaloupe, cottage cheese, bell peppers, cauliflower, grapefruit, plain yogurt, and broths.

Sip Before Bed
Though you may not want to chug a large glass of water before bed, it's important to remain hydrated throughout the night. According to a Sleep study, short sleep duration is associated with inadequate hydration. Try sipping on warm water before bed to stay hydrated and get a good night's sleep. Warm water will help with digestion, and slowly drinking a little will keep you from getting dehydrated through the night. Avoid dehydrating beverages such as caffeine, sugary drinks, and alcohol before bed.

Sleep study https://academic.oup.com/sleep/article/42/2/zsy210/5155420?login=false