Yahoo Lifestyle The Simple Hydration Trick I Wish I Knew About Sooner
My relationship to emotional support water bottles predated the advent of the Stanley. In the early aughts, I roamed my high school halls toting a 1.5-liter bottle of water that I dutifully chugged, refilled and drained again. As an impressionable teen who committed magazine tips to memory, I did not take hydration recommendations lightly. The articles I read insisted that adequate water intake would clear my skin, improve my focus and help me dance like Britney Spears (maybe I misattributed that last one to water’s talents, but it was really all I wanted circa 2001).
Water may not be a magic bullet, but the benefits of proper hydration are pretty impressive. Find out why staying hydrated is so important and our super simple trick for making sure you're drinking enough water each day.
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Why Hydration Is Important for Your Health
“Staying hydrated is definitely essential for your overall health,” says Dr. Navya Mysore, MD, primary care physician and women's health expert. “Water helps regulate body temperature, keeps your joints lubricated, and supports digestion.”
Because about 60% of our bodies are made up of water and every cell, tissue and organ relies on it to function properly, those teen magazines I read as a kid weren’t lying: getting the right amount of hydration is crucial. Water not only moves waste out of our body and regulates our temperature, but it lubricates our joints and protects our tissue.
“Hydration is important because water is essential for almost every cellular function in the body,” says board-certified family medicine physician, Dr. Shilpi Agarwal, MD. “A healthy gut and GI system that regulates digestion needs adequate or even extra water to sustain the body. Eliminating waste properly also helps us feel better and water is essential to this process.”
Because dehydration can lead to fatigue, headaches, poor concentration, and more, drinking enough water is critical for feeling and performing your best. But although most of us know we should be getting more water, properly hydrating ourselves isn’t always the most convenient habit—even with the emotional support of a bottle by your side 24/7. To help inspire a more regular water routine, we asked the experts what they wish their patients knew about boosting hydration.
Related: The #1 Benefit of Drinking Water That No One's Talking About
How to Tell If You're Hydrated Enough
Most of us have, at one point or another, heard the recommendation to consume eight glasses of water a day. While that’s a lovely guideline, it’s not a hard and fast rule, and it’s not necessarily the right amount for each person’s varying requirements. Everything from the weather to sweat levels can influence your body’s unique hydration needs, as well as pregnancy, breastfeeding and certain health conditions, which can all increase the body’s need for more water.
“A simple way to check if you’re hydrated is by looking at your urine,” Mysore says. “Pale yellow means you are well hydrated, while dark yellow signals dehydration.” While everyone may exhibit slightly different symptoms of dehydration, Agarwal says one telltale sign for many is the appearance of more prominent headaches.
In addition to feeling far fewer aches and pains upstairs, you’ll notice visible physical changes once you’re properly hydrated too. “Your skin will be softer without as many dry patches or flakiness and your vision will be clearer because the eyes often get dry without enough water,” Agarwal says.
Related: How to Tell if You Aren't Drinking Enough Water
How Much Water Do You Really Need to Drink Every Day?
While the eight-glasses-a-day rule may be a good starting point, you might also want to consider the recommendations from the Institute of Medicine of the National Academies, which state that adequate daily fluid intake is about 15.5 cups (3.7 liters) for men and about 11.5 cups (2.7 liters) for women. At the end of the day, your best bet is to closely monitor how your body feels day-to-day and to be on the lookout for low energy, dry skin, chapped lips, frequent headaches and sluggish digestion.
“If you’re feeling thirsty, that is a signal that your body is asking for water,” Mysore says. “Aim for at least eight glasses a day and more if you’re active or live in a hot climate.”
Related: The Amount of Water To Drink if You Want To Live to 100
5 Simple Hydration Tricks I Wish I'd Known About Sooner
While most of us know we should be drinking more H2O, it can be a serious struggle (or just a nuisance) to make time for hydration. Luckily, the experts have a few tried and true tips for upping your water intake without feeling like you’re chained to that emotional support bottle.
Time your sips accordingly.
The one tip I really wish I knew about sooner? The importance of timing. Experts strongly recommend arming your future self with pre-caffeine hydration. “Place a glass of water right next to your coffee machine the night before,” Agarwal says. “This helps you drink water before caffeine and while you wait for your coffee to be ready.”
Pair your water consumption with your bathroom runs.
“My personal favorite tip: On your way to the restroom or right before, drink two to four ounces of water,” Agarwal says. “This keeps you continuously hydrated and you don’t need to worry about holding in your urine.”
Related: Should You Drink Water Throughout the Day or All at Once?
Eat more fresh fruits and veggies.
“Eating fruits and veggies like cucumbers, watermelon, oranges and strawberries are packed with water and help keep you hydrated,” Mysore says. “Especially if you are looking for another way to get hydrated aside from your water bottle.”
Set alarms.
“Use a phone alarm or a hydration app to remind yourself to drink water throughout the day,” Mysore says. One popular app, Waterllama, uses adorable animals and fun challenges to keep you motivated in your hydration journey and it allows you to set reminders throughout your day.
Get a reusable water bottle.
And if all else fails, investing in a reusable bottle that you’ll actually remember to carry with you (and that can conveniently fit in your bag or backpack or you can otherwise tote easily) really can make a big difference. “Having water with you at all times makes it easier to sip throughout the day, preventing dehydration before you even feel thirsty,” Mysore says.
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Sources
"The Water in You: Water and the Human Body." USGS.
"Nutrition and healthy eating." Mayo Clinic.
Dr. Navya Mysore, MD, primary care physician and women's health expert
Dr. Shilpi Agarwal, MD, board-certified family medicine physician
"Hydration 101: Drinking 8 Glasses of Water and Other Myths Debunked." University of Rochester Medical Center.
"Share Report Sets Dietary Intake Levels for Water, Salt, and Potassium To Maintain Health and Reduce Chronic Disease Risk." National Academies.
