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How much water should I drink each day and what are some ways to stay hydrated?

Updated: Jan 23

Helpful ideas for staying hydrated
Figuring out how much water your body needs doesn't have to be complicated.

With the excessive increase in temperatures across the nation setting new record highs, staying hydrated is necessary!

Water is vital for all life. In humans, it accounts for 50-70% of our body. Water is in every cell and it keeps our organs running. Because we need water to survive, it must be replaced every day. Our body loses water through sweat, breath, urination, and bowel elimination. But how much should we be drinking? With so many recommendations from different sources, one might be confused as to exactly how much water we should consume.

Being individuals, we have unique needs and the amount of water we take in is no different. As a general rule, adults should drink at least 1/2 oz of water per pound of body weight per day. For example, if an individual weighs 180 lbs, they would need about 90 oz of water per day. If one drinks water by the glass, that would be about eleven 8-oz glasses. Men typically need more water than women due to their size. Children, on the other hand, need at least 1 oz per pound of body weight. For example, if a child weighs 40 lbs, they would need about 40 oz of water each day (or an equivalent of about five 8-oz glasses). Of course, an increase in activity will require an increase in water intake.

Dehydration is a condition that happens when the body loses more fluid than it takes in. When this happens, body processes cannot function normally. Some usual signs of dehydration include dark or burnt-orange urine or skin that is slow to spring back to normal if pinched. Other signs may also include, headaches, confusion, mood impairment, and fatigue. It is a good practice to drink water throughout the day in order to stay hydrated.

Despite the importance of keeping our bodies liquified, nearly half of Americans don't drink enough water. Here are some helpful tips that can increase your water intake:

  • Keep a refillable water bottle with you

  • Set reminders

  • Add a splash of juice or some fruits to flavor

  • Drink water after waking and before meals

  • Try seltzers

  • Eat fruits and vegetables (or make a smoothie)

  • Sip through a straw

  • Replace at least one other drink with water

I always keep a jug of water by my side. Because I exercise regularly, it is even more important that I drink water often. Wherever I go, my bottle stays with me. It's filled with ice and very cold water to keep it super chill during the day. Having a lid with a straw helps to make drinking water much easier. I also keep a large bottle holder in my car for a perfect refreshment while driving. I know that when I stay hydrated, I just feel better.

The best way to amp up your water intake is to do what works for you. So if keeping a Camelbak strapped to your back throughout the day helps to remind you best, then do that! If anyone dares to judge you, they're probably not drinking enough water. 😉

How do you stay hydrated?

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