Hydration is an integral part of living a healthy lifestyle, whether you’re trying to shed pounds, stave off illness, or just feel better overall. Drinking enough water can make all the difference when it comes to staying hydrated.
U.S. News & World Report recommends that how much water you drink depends on several factors, including your age, body weight, and activity level. On average, it is recommended to drink eight glasses of water daily; however, you can use a hydration calculator to estimate exactly how much fluid is necessary based on your age and weight alone.
Your diet and environment can influence your hydration needs as well. People who exercise frequently in hot weather or spend a lot of time indoors may require more fluids due to increased perspiration. They should also ensure to drink plenty of water before, during, and after workouts.
If you have trouble remembering to drink water, try using a bottle with labels or an on-the-side reminder. Labeled bottles make refilling easier and help track how much fluid has already been consumed.
You can set yourself a timer throughout the day to remind you to drink water when you feel thirsty. This is particularly helpful if your job doesn’t provide constant access to restrooms.
Drinking more water can reduce the risk of chronic illnesses like obesity, diabetes and cardiovascular disease. It also has positive effects on moods, sleep quality and fatigue levels.
For optimal hydration, aim to drink half your body weight in ounces daily and add 12 ounces for every 30 minutes you exercise. For most people, this amounts to 3.7 liters (125 oz.) of water – the recommended amount for someone of average height and weight.
Be sure to include a variety of fruits and vegetables in your diet to increase the total amount of fluids you take in. These foods are high in water, making them excellent sources for hydrating liquids.
Replacing caffeinated or alcoholic drinks with water can also improve your hydration level. Alcoholic beverages tend to dehydrate the body, while caffeine causes you to lose water through urination.
Avoiding caffeine can be a challenge, particularly when you’re just starting out. But it is possible to limit your coffee and tea intake to one cup per day.
Adopting a habit of drinking water doesn’t have to be daunting; it can actually be easier than you think! Start by substituting one glass of soda each day for one glass of water and/or adding fruit to your water. Small changes like these will soon add up!
Staying hydrated with a glass or plastic bottle that can be filled multiple times is another effective way to stay hydrated. Additionally, some water bottles come with large and easy-to-read markings which make tracking your intake much simpler.
Add some flavor to your water with frozen or sliced fruit, infusing it with juice, or using Twinings Cold Infusion as a flavor booster. These are delicious and refreshing additions that will enhance any beverage.
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