We have all heard that staying hydrated is important for our health, but why?
- Maintains body temperature: Water helps regulate body temperature by sweating and respiration.
- Aids digestion: Water helps break down food and move waste through the body.
- Lubricates joints: Water acts as a lubricant for joints and tissues.
- Supports skin health: Hydration helps keep skin looking healthy and may even improve skin conditions such as eczema.
- Boosts physical performance: Dehydration can negatively impact physical performance, so staying hydrated can help maintain energy levels during physical activity.
- Promotes healthy brain function: The brain is mostly made up of water, and dehydration can lead to headaches, fatigue, and decreased cognitive function.
- Flushes out toxins: Water helps flush out toxins from the body through urination, sweat, and bowel movements.
Hydratation is essential for overall health and well-being, so it’s important to drink enough water throughout the day.
How Much Fluid Does the Average Healthy Adult Need?
There is no one-size-fits-all answer for this. It really depends on the environment that you live in, how active you are, and your overall health. The U.S. National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is:
- MEN: About 15.5 cups (3.7 liters) of fluids a day
- WOMEN: About 11.5 cups (2.7 liters) of fluids a day
These recommendations cover fluids from water, other beverages and food. About 20% of daily fluid intake usually comes from food and the rest from drinks.
What are the Best Things to Drink to Stay Hydrated?
There are several beverages that can help you stay hydrated, including:
- Water: This is the best and most straightforward option for hydration. It’s calorie-free, affordable, and readily available.
- Electrolyte-rich drinks: Sports drinks like Gatorade and Powerade contain electrolytes such as sodium and potassium, which are important for hydration.
- Coconut water: Coconut water is a natural source of electrolytes and can help replace fluids lost through sweating.
- Milk: Milk is a good source of hydration, and it also contains important nutrients like calcium and protein.
- Fruit and vegetable juices: Juices made from fruits and vegetables can be a good source of hydration, especially if they contain high levels of water, such as watermelon juice or cucumber juice.
- Herbal teas: Herbal teas can be a good source of hydration, especially if they don’t contain caffeine.
It’s important to remember that while these beverages can help you stay hydrated, they may also contain added sugars, caffeine, and other ingredients that can have negative effects on your health. So, it’s best to drink them in moderation and choose options that are low in added sugars.
How Can You Tell if You are Dehydrated?
There are a few signs and symptoms of dehydration, including the following:
- Thirst: This is the most obvious sign of dehydration and is often the first thing people experience.
- Dry mouth, skin, and eyes: When the body is dehydrated, it may produce less saliva, causing a dry mouth. Dehydration can also cause dry skin and eyes.
- Dark yellow urine: Normal urine is usually a pale yellow color, but if it’s darker, it may be a sign of dehydration.
- Fatigue: Dehydration can cause fatigue and decreased energy levels.
- Dizziness or lightheadedness: Dehydration can cause a decrease in blood volume, which can result in dizziness or lightheadedness.
- Headache: Dehydration can cause headaches, especially if you have a headache that improves after drinking water.
- Muscle cramps: Dehydration can lead to muscle cramps, especially during physical activity.
If you experience any of these symptoms, it’s important to drink more water and increase your fluid intake. If your symptoms are severe or persistent, you should consult a doctor for further evaluation.
