Ways to Increase Water Intake
We may know that water is important for us to maintain hydration, but how and why should we increase our intake?
Proper hydration is needed in order to lubricate and cushion our joints, regulate body temperature, and eliminate wastes through sweat, urination, and bowel movements. The body is more susceptible to dehydration with high elevation, high intake of alcohol, caffeine, and sodium, sweating, diarrhea and vomiting. We lose about 1 cup of water every day from breathing alone, which doesn’t even take into account the other stressors listed above. Clearly, water is important, so how can we make sure we’re getting enough of it?
Signs that you may be dehydrated:
· Extreme thirst
· Urine is darker than usual
· Headache
· Dizziness or lightheadedness
· Dry mouth
Tips to improve hydration:
· Use a water tracking app.
· Buy a reusable water bottle you like and carry it with you… everywhere!
· Start a water drinking routine- make a habit out of drinking water in the morning, afternoon, and night- drink throughout the day rather than 1 time of the day if you can control it.
You may try using an app to track your water intake for the day:
· Flora
· DONE
· Aqualert Water Tracker
· Daily Water Tracker Reminder
Flavor you water, make it interesting! Try adding:
· Lemon slices
· Lime slices
· Berries
· Orange slices
· Cucumber
· Mint
· Decaffeinated, unsweetened tea
Hydrating foods:
· Cucumbers, iceberg lettuce, romaine lettuce (96% water)
· Tomatoes, zucchini, summer squash (94% water)
· Asparagus, bell peppers, cabbage, cauliflower, mushrooms, strawberries, watermelon (92% water)
· Melons, apples, oranges, blueberries (86% water)
RDA water intake for Women: 85 oz per day
RDA water intake for Men: 125 oz per day
*Check with your health care provider to learn if they recommend a different water intake, dependent on your health concerns.