How to Stay Hydrated
How much water should you drink? One way to estimate your daily water needs is to aim for 1/2 your weight in pounds equaling consuming that same amount of water in ounces. That is, if you weigh 200 pounds, you should drink 100 ounces of water per day. Note: This is a general rule of thumb, but ask your personal physician what they recommend for you, as many medical conditions and medications can impact water intake requirements.
Definition of hydration: The condition of having adequate fluid in the tissues of the body.
Fluid is important to your health because:
About 60% of your body is made up of water. All systems in your body rely on water to function properly. Not having enough water in your body can reduce your energy and make you feel tired and dizzy, and can harm your kidney function.
Fluid/water will:
Transport nutrients and waste
Keep skin moist
Help prevent urinary tract infections
Moisten eyes, mouth and nose
Maintain adequate blood volume
Help medicines to work
Aid in digestion
Improve mental sharpness
Help prevent kidney stones
Boost mental and physical endurance
Help maintain a pleasant demeanor
Help prevent muscle cramps in your legs, feet, hands and achy stiffness in your joints
How to maintain hydration:
Drink 6-8oz glasses of fluids daily unless instructed to limit your fluids by your medical provider.
Limit caffeine or alcohol, as these cause the body to lose fluid.
Drink the majority of your daily intake of fluids before 4:00 p.m. to prevent waking up at night to use the bathroom.
How to drink more water every day:
Fill a large cup with water and empty it daily.
Drink herbal tea. Herbal tea is not caffeinated and there are many flavors to choose from such as chamomile, pear, mango, cherry, and mint.
Eat soup with clear broth. Watch out for soups high in sodium content if you have high blood pressure.
Add a little flavoring to your water by putting in slices of lemon, lime or cucumber. You can also use small handfuls of frozen fruit such as raspberries or blackberries, or a packet of flavoring such as Crystal Light.
Eat foods high in water content, such as watermelon and apples.
Keep a bottle of water within reach wherever you go.
Switch out one glass of soda or a cup of coffee per day and drink a glass of water instead.
Try flavored water/seltzer. Stay away from sweetened drinks.
Other good sources of fluid include:
Juice (100%)
Milk
Ice Cream
Jello
Fruit pops
Ices such as Italian ice
