Soothing, refreshing, replenishing; making up about 60% of the body, water is an essential nutrient that plays an important role in your health.
What impact does water have on the body?
- Regulates blood pressure and body temperature
- Lubricates joints
- Protects the brain
- Promotes healthy skin
- Removes waste from the body
- Aids in digestion
You may have heard that the recommend amount of water is eight 8 ounces, but age, activity level, and your health should also be taken into consideration. According to the Academy of Nutrition and Dietetics, women should drink about 9 cups per day and men 12.5 cups.
Dehydration occurs when fluid your body loses is not replaced. Signs of dehydration include:
- Dark colored urine
- Headache
- Dry mouth
- Fatigue
- Dizziness
- Dry Skin
Here are a few tips to increase your water intake.
- Carry a bottle of water with you
- Drink a glass of water when you wake up
- Drink a glass of water with your medicine unless otherwise specified
- Track how much water your consume
- Order water instead of soda
- Drink small 8 ounce bottles if consuming larger sized bottles is overwhelming
- Have a glass of water before getting seconds
- Flavor your water with fruits
- Have a glass of water after using the restroom
- Drink water before, during, and after exercising
- Include water rich foods in your diet like watermelon, celery, strawberries, cucumbers, cantaloupe, grapefruit, lettuce, zucchini, tomatoes, and bell peppers
Source:
Gordon, B. (2020). How Much Water Do You Need. Academy of Nutrition and Dietetics. https://www.eatright.org/food/nutrition/healthy-eating/how-much-water-do-you-need
The World of Public Health 