Everyone knows that water is critical to survival and you’ve probably learned or heard somewhere that water makes up more than half of our total body weight. Well, it’s true. About 55 to 75% of your body is comprised of water. Why so much water? It's because every cell, tissue, and organ in your body need water in order to function properly. For example, the body uses water to eliminate waste, maintain body temperature, lubricate joints, prevent the skin from drying out, and more. So in a nutshell, water is essential for good health.
We lose water daily from things such as going to the bathroom, sweating, even sneezing and breathing! Water is lost even faster when the weather's hot, when you exercise, or if you are sick. Most of us know the “drink 8 glasses of water daily” rule, and it's a good rule of thumb for getting your daily water intake. But remember, you may need to increase your daily amount of water for example if you have certain medical conditions, are pregnant or nursing, live in or planning to spend long periods of time in a hot climate, going exercising, have a fever, are vomiting, with diarrhea or are trying to lose weight.
For a clear indicator that you’re staying well hydrated, you should check your urine. If your urine is consistently light yellow or colorless, then are most likely staying well hydrated. For vitamin and supplement users taking B vitamins or a multivitamin with a range of B vitamins in it, you will often find this may alter the color of your urine temporarily after taking it. Sometimes it can appear to be bright or neon yellow or orange. Don’t be alarmed. Just continue check throughout the day to be sure it returns to light yellow or colorless to indicate you’re still well hydrated.
With summer, hot climates and when the heat is rising, here's a list of the top 7 ways to help you drink more water and stay well hydrated. All easy enough to incorporate into your daily routine:
1. Have water on hand throughout the day. Carry a bottle of water around with you everywhere you go. This rule is key. Have your water bottle almost become a part of you. Take it to meetings, in the car, to the gym, on road trips, etc. Also, consider buying a reusable water bottle and refill it, rather than continuing to purchase new bottles of which is expensive and creates plastic bottle waste.
2. Not a huge fan of plain water? Add a slice of lemon, lime, orange or cucumber to give it a little flavor.
3. If you’re going to be exercising, make sure you drink water before, during, and after your workout. You need to replenish the water lost through working out.
4. Wake and drink. Keep your bottle or a glass of water on the nightstand and make it a practice to drink at least a glass (8 oz.) as soon as you wake up, even before stepping out of bed. Your body needs to replenish the water it’s lost during the overnight fast of sleeping. And probably the best part about drinking a glass of water first thing in the morning is that it kick starts the metabolism!
5. Create drinking reminders. We are all busy and sometimes we simply forget to drink water. Try to get on a set schedule, for example, maybe choose to drink a glass of water at the top of each hour or to drink some when you wake up, during all your meals, and then again before bed. Maybe even set an alarm on your computer or smartphone to go off every time it’s time to drink some water. Eventually, it will become routine, and your body will tell you when it’s time.
6. Feel hungry? Reach for water first. The sensation of thirst is often confused with hunger. True hunger will not be satisfied by drinking water. Drinking water may also contribute to a healthy weight loss plan, as some research suggests drinking water will help you feel full or have a glass of water just before a meal to fill up a little before eating.
7. Dining out rule. If you go out to eat often or perhaps have a lot of business lunches or dinners, make it a rule to always order water with your meal and avoid all sugary soda drinks and juices which add more sugar to your diet and calories to your meal. Plus water is free. Eventually, it becomes habit. You become so used to drinking water that your body starts to crave it over other thirst-quenching drinks.
Water is, without a doubt, the best option for staying well hydrated. If you need more convincing, here's another great reason to stay hydrated and that is, it’s one of the greatest gifts we can give to our skin and hair. Dehydrated skin loses elasticity and results in a dry, flaky appearance. It can also lead to skin irritation and rashes, including conditions like eczema. The skin is also the largest organ in the human body, so we can't forget to nourish it. And for healthier hair, water helps the body to process and flush toxins out faster, which makes it a quick and easy natural method that will make your hair stronger and grow faster.
Dena DaSilva (Las Vegas, NV/Playa del Carmen, Mexico) is a health, wellness, fitness, and travel writer, active in sharing her research, experiences, and knowledge on a variety of these topics. She earned two BA degrees at West Virginia University and an MBA with an emphasis in Marketing and International Business from Pepperdine University Graziadio School of Business and Management. Born into a very health-conscious and fitness-crazed family, this fun-loving energetic beach lover and world traveler has a natural passion for all things promoting health, wellness, and travel.
