The importance of Hydration

Hydration Basics: Stay Hydrated, Stay Healthy

Staying hydrated is critical for the human body. A human body is composed of 70% water. According to Healthline, an average human can survive 3 days without water. Drinking enough water each day is crucial because it regulates body temperature, prevents infections, and delivers nutrients throughout the body. Low levels of fluids directly result in headaches, dizziness, poor concentration, and mood swings. Especially in emergency situations, water is the most essential element of survival. 

How much water do you need?

According to the U.S National Academies of Sciences, Engineering and Medicine a human should drink 11-15 cups of water per day to be properly hydrated. There are differences in recommended levels depending on climate conditions, exercise duration, occupations, and gender. It is important to be aware of how much water is considered a healthy amount before participating in high intensity activities. 

A simple way to gauge your level of hydration is to pay attention to the color of your urine. There is a scale of urine colors that relate to different hydration levels. For example, if your urine is dark or has a strong odor, then you are dehydrated and must drink more water. Lighter almost clear colors mean that you are adequately hydrated. 

Signs of Dehydration 

There are clear distinct signs of dehydration. If you are to notice any combination of the signs below that means you are dehydrated and need to immediately drink water. 

• Little to no urine 
• Urine is darker than normal 
• Dry mouth
• Fatigue 
• Extreme thirst
• Headache 
• Confusion 
• Dizziness 
• No tears when crying

6 Tips to Help You Drink More Water

Drinking the proper amount of water per day should not feel like a chore. Here are 6 easy steps to help you drink more water:

1. Don’t wait until you’re thirsty to drink 

The sensation of thirst is your body’s initial reaction to dehydration. Sipping water periodically throughout the day will keep your body hydrated and drinking 11 cups becomes an easier task.

2. Carry a water bottle or hydration pack around 

If water is easily accessible, then you’ll be more inclined to drink it. Reusable bottles are inexpensive and portable. Tactical hydration packs are used by police, first responders, professionals, athletes, and adventurers all around the world because of their accessibility and ease of use. 

3. Set daily goals 

Set daily goals that are specific, measurable, and timebound to ensure these goals are feasible. Even creating a competition between friends is a great method to encourage people to drink more water throughout the day. Once you get into the routine of increased water consumption, it will become easier and habitual.

4. Replace other drinks with water 

One easy way to increase your water intake is to substitute other drinks for water. This not only makes you more hydrated, but boosts your health and reduces your calorie intake. Other drinks often have added unnecessary sugars that link to health issues such as diabetes.

5. Drink one glass of water before each meal 

Establishing good drinking habits will positively affect your everyday life. This simple addition to your diet adds 3 more easy cups of drinking water per day. More often than not, your body may mistake hunger for thirst. Having one cup will help you determine true hunger or the need to hydrate.

6. Flavor your water 

If you dislike the flavor of water, there are easy ways to healthy flavor water. Use inexpensive, low-calorie fruit-infuser options to change the flavor of your water. Water flavoring is a flourishing industry because the dislike of water is very common.  

Sum Up

Hydration is one of the most important aspects of living a healthy lifestyle. Make sure you are drinking at least the recommended amount of water each day. The appropriate amount of water differs depending on several factors like gender, occupations, and activities. Increasing the amount of drinking water is simple and will only positively affect your life.  Change your drinking habits in order to live your most hydrated and best life!