Water makes up about 60% of body weight in healthy adults with an average Body Mass Index (BMI), and dehydration can develop if as little as 3% of that weight is lost due to water depletion.
It should not be a surprise that maintaining hydration is essential for your general health. The best strategy to stay hydrated is to consume foods high in water, like fruits and vegetables, or drink water.
Here are eight ways to ensure you have met your hydration goals and regularly stay hydrated and healthy.
1: Consume Flavored and Infused Water
Fruit-infused water, detox water, and flavoured fruit water are some names for infused water.
It frequently consists of a mixture of cold-water-immersed fruits, vegetables, and herbs. Drinking deliciously hydrating fruit-infused water all day long is a great idea wherever you go. You might drink more water regularly as a result. Infused water has numerous crucial advantages for your general health, including accelerating your body’s metabolism, increasing energy, and preventing cramps.
Drinks with flavours are a more upscale substitute for plain water and have the most significant impact when accompanied by food. Consult a dietitian for more information on how to combine flavoured water and foods.
Remember that maintaining proper hydration is essential for your health and general physical and mental function and can enhance your sleep, cognition, mood, and general well-being.
2: Check Your Urine’s Color
Some people make it a habit to examine the colour of their urine several times over the day to verify that it is of transparent or pale colour. Some people’s dehydration symptoms include having urine that is a dark yellow colour.
3: Eat Water-Rich Fruits and Vegetables
In addition to beneficial nutrients, several fruits and vegetables are also relatively high in water content. Fruits having high water content include pineapples, watermelon, strawberries, cantaloupe, and peaches. Cucumbers, leafy greens, radishes, and tomatoes are vegetables high in water.
4: Stay Hydrated by Avoiding Carbonated and Sugary Drinks
These drinks often lack nutritional content and do not adequately hydrate your body. Additionally, drinking sugary drinks might harm you more than help. Insulin resistance and a higher chance of dementia are only a few adverse effects. If the carbonated water is free of added sugar, flavouring, and citric acid, it may be just as hydrating as plain water.
Carefully Consider what you are consuming in your body before deciding to hydrate appropriately.
5: Dress Appropriately for the Weather
Put on breathable, lightweight clothes that allow your skin to breathe. Stick with lighter colours since dark colours absorb heat. To keep your head cool in the heat and prevent sunburn, which may raise your skin’s temperature and make it more challenging to remain calm, wear a wide-brimmed hat and apply lots of sunscreens.
6: Make it a challenge
It would help if you invited your close friends to participate in a contest with you to see who is the most successful at meeting their daily objectives consistently.
7: Drink a Glass of Water to Start the Day
If you start the day hydrated, it will assist in maintaining your core temperature lower by enabling your body to sweat appropriately (and get rid of heat) as the day progresses. You can also check: Why is Water Important?
8: Watch Out for the Warning Indications of Dehydration
If a family member is sick, pay close attention to how much fluid they can consume, mainly how much younger children and older people can drink. Anyone experiencing fever, throwing up, or diarrhea should consume much water. Do not wait until you start feeling the effects of dehydration before taking action.
- Heightened thirst
- The urine colour is apple juice rather than lemonade, which is lower volume and darker than usual.
- Mouth ache
- blotchy skin
- Accelerated breathing and heart rate
What Amount of Water Should You Drink Each Day?
The U.S. National Academies make the following water intake recommendations for Sciences, Engineering, and Medicine:
- Men need around 15.5 cups (3.7 litres) of hydration daily
- Women should drink around 11.5 cups (2.7 litres) of liquids daily.
What to Ask Your Doctor
I’m not too fond of water. What can I do as a backup to keep myself hydrated?
Can I improve the flavour of water by adding certain foods?
What if I am unable to drink as many liquids as per the physician’s advice?
What does it signify if I consume a lot of liquids yet seldom urinate?
What impact does consuming alcohol have on hydration?
Keep in mind that your body weight is mostly water. Everyday activities, including breathing, sweating, and restroom use, cause you to lose water. You lose water much more quickly when exercising or with a fever in scorching conditions. Rapid water loss may also occur as a result of vomiting and diarrhea. Make sure you actively drink plenty of water to avoid becoming dehydrated.
How are you staying hydrated? We miss hearing it.