By Katie & Adriane
Do you know how much water you drink every day? Sometimes life can get hectic and the last thing on your mind is staying hydrated. You may find yourself reaching for that third cup of coffee or a soft drink to stay hydrated; however, these sources of water may be preventing your body from reaching an ideal level of hydration.
Why is water so important? Water is a vital nutrient needed by our bodies and makes up over half (60%) of our total body weight. Water is needed by every single system in your body, so we wouldn't be here without it! Water helps remove toxins from our bodies, carries nutrients into our cells, provides a moist environment for the tissues in our ears, nose, and throat, contributes to joint lubrication, aids in proper digestion, and helps regulate our body temperature, in addition to countless other functions. It is easy to see how important it is to drink enough water and avoid dehydration, which can drain your energy and make you tired. Making sure we get enough water can be challenging, but is extraordinarily beneficial to your health.
So how much water should we be drinking every day? Unfortunately, there is no easy answer to this question. Recommended water intake has fluctuated over the years and the amount you need depends on your health, how active you are, and where you live. For an average, healthy adult, the Institute of Medicine recommends about 13 cups each day for men and about 9 cups each day for women; however, most Americans fall short of this recommendation and as we age, we are even less likely to meet daily water needs because our thirst levels decrease. Drinking enough water each day can be a challenge, so it is important to be intentional about planning and finding new ways to incorporate hydration into your everyday life. Some tips for getting all the water you need are provided at the end of the article, so keep reading!
So, are there options besides plain water to stay hydrated? Yes, our daily water intake comes mainly from water and other beverages (80%) with a smaller contribution from foods (20%). Beverages like tea, coffee, fruit juice, sports drinks, and
soda in addition to fruits, vegetables, and other food sources all contain differing amounts of water. Your body even produces water through its own metabolism.
It's important to talk about what drinks are the most hydrating. Plain water is one of the best ways to stay hydrated, but there are other beverages we can drink to help us get enough water each day, like we just mentioned above. However, not all beverages are equivalent to water. In fact, some beverages can be dehydrating. Drinks such as soda, coffee and tea contain caffeine, which is a diuretic and causes your kidneys to excrete water in the urine rather than retain it in your body. This is not to say caffeine is bad, but it is best to limit it when trying to meet your hydration goals. It is also important to note that diet drinks may have zero net calories; however, the chemicals contributing to the flavor of diet sodas may negatively affect the metabolic processes of your body affecting the ability to lose weight according to recent studies.
Compared to a wide array of flavored and carbonated beverages, plain water is
about as unexciting as beverages get, but it doesn't have to be boring! Check out the following link for some ideas by Katie and Adriane to add pizazz to your water and stay hydrated.
Tips for reaching your recommended water intake:
- Use a 32 oz water bottle (see image to the right) to meet your intake goals (we love our Nalgene water bottles!) Men should aim for 3.25 full bottles a day and women should aim for 2.25 full bottles a day.
- Spice up your water. Try some of the water infusion recipes in When Life Gives You Lemons, Add Them To Your Water! or drink decaffeinated coffee or tea to make getting hydrated more interesting.
- Use transition points in your day to take a break and drink a big glass of water (i.e when you first get up, just before leaving the house, when you get to work or class, etc.)
- Make it convenient. Keep your water bottle on hand at all times (i.e. on your desk, in your bag, etc.) and reach for it regularly.
- Track your progress throughout the day. Use a notepad or chart to keep track. Our favorite way to keep track is using an app called "Daily Water" (see images below). If you you have smartphone, download the free app! If you do this for at least 30 days, drinking more water will start to become part of your normal routine.
- Freeze peeled pieces of lemons, limes, and oranges and use them in your water instead of ice cubes to make it refreshing and zesty.
- Get a home seltzer maker like a Soda Stream and add some fizz to your water. Add a dash of lemon or a splash of orange or cranberry juice to put a refreshing spin on your water.
- When drinking juice (i.e. orange, grape, pomegranate, etc.) fill half the glass with water or fill the glass with ice before adding juice.
Happy hydrating!
Sources:
Water and beverage consumption among adults in the United StatesWater: How much should you drink every day?
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