4 Ways to Drink More Water and Stay Hydrated

By: Susan Bowerman, M.S., RD, CSSD, CSOWM, FAND – Sr. Director, Worldwide Nutrition Education and Training

We are what we drink—and in the case of most adults, water makes up 60-70% of our body weight.

Water is vital for the proper function of virtually every cell, tissue, and organ in the body, and is needed for proper digestion and delivery of nutrients to your cells, and to help regulate body temperature. Water also acts as a “shock absorber” for the brain and spinal cord, and it lubricates joints, organs, and tissues. And adequate water intake may even help you manage your weight.

How Much Water Should I Drink?

Of course, your age, size, gender, and physical activity level will help determine your water needs, as does the climate. According to Thailand’s Health Systems Research Institute (HSRI), the suggested daily fluid intake for adults is about 8-10 cups[1], but not all of it needs to come from beverages alone.

About 70-80% should be provided by beverages – and at least half of that from water, with lesser contributions from tea, coffee, milk, and other beverages. The remaining 20-30% should come from watery foods such as fruits and vegetables.

Many people wonder if drinking caffeinated beverages such as coffee and tea counts toward hydration goals or against them. The good news: moderate amounts of caffeine will not deplete the water in your body. But do watch the calories in those fancy coffee drinks – large amounts of cream and sugar add-ins can rack up calories quickly.

Be Aware of Dehydration Symptoms

When you’re not properly hydrated, your body sounds an alarm that shows itself first as thirst and dry mouth. Signs that you may not be taking in enough fluid might include:

• Dark urine
• Constipation
• Bad breath
• Muscle fatigue
• Headaches

But by the time your thirst mechanism kicks in, you’re already fairly dehydrated, so it’s important to stay on top of your fluid intake during the day. You’ll also need extra water when you’ve had diarrhea or vomiting, if you’re running a fever, or if you’ve been physically exerting yourself.

Ways to Up Your Intake

We all know we should drink water, but we don’t always set ourselves up for success. Some ways to make it easier:

• Start your day with a big glass of water before your coffee or tea – you’ll create a good habit that can last a lifetime.
• Review the situation at work. If you tend to spend a lot of time at your desk, set a pitcher of water on your desk each morning. It will serve as a reminder to drink more, and you’ll be motivated to sip on it as the day goes by – and meet your goal of finishing it. If you’re on your feet or in the field, make sure you have convenient access to water (or bring it with you).
• Set a timer or use an app for your smartphone that can help remind you to drink more water as you go about your day.
• Make it interesting: add in a slice of manao, a twig of mint, pieces of fruit or a splash of juice to amp up the taste; go for a bubbly, unsweetened option; have some tea with lemon; keep a pitcher in the fridge for a nice icy blast on a warm day.

Whatever way you choose to stay hydrated, even a little bit more water on a daily basis can make a big difference.

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[1] https://www.hsri.or.th/people/media/care/detail/5730