Increasing my water intake is one of my goals, so I recently asked my doctor how much water should I drink daily? Following his advice I decided to keep track of my daily water intake using an app on my iPhone. I was surprised by how much I missed the mark with my hydration levels!
According to the experts, the average woman should consume 2.7 liters of fluid per day, about 11 cups. For men, the target is 3.7 liters, or 16 cups.
But the actual number for meeting your hydration goals varies from person to person. Some people may need to increase or decrease their fluid intake depending on birth sex, body weight and other health factors to consider such as pregnancy.
Some foods provide hydration as well. Sweating from physical activity or climate exposure can deplete bodily fluids also. Thus, water intake needs are different for everyone.
How Much Water Should I Drink Daily?
So how much water do you actually need to drink each day? Start with the average recommendation of 2.7 liters for women/ 3.7 liters for men. Aim for reaching this target every day and note how your body responds.
How to Drink More Water
- Use a water bottle that fits your needs and lifestyle. Carrying a water bottle throughout the day can help you remember to drink more water. Additionally, it’s important to choose a bottle style that you like. Do you prefer glass over plastic, a wide opening or a straw sipper? Consider these personal choices when you purchase a water bottle so that you are more likely to carry and use it daily.
- Monitor your water intake with a hydration tracker. Use a printable water tracker or an app to keep track of how much water you drink. Checking off each portion will motivate you to meet your daily goals. Apps like Water Reminder and Waterlogged can help you track hydration digitally and set reminders to drink water throughout the day.
- Add flavor to your water. If you struggle with the taste of water or find it too boring for your palette, try infusing flavor. Use an infuser bottle filled with flavor enhancers like lemon, mint, strawberry or citrus. If you need more flavor try a concentrate, but be cautious of sugar and artificial additives.
- Add water rich foods to your daily diet. Eating foods that are high in water will boost your hydration levels. Leafy greens, cucumbers, oranges and watermelon are higher in water content.
Benefits of Drinking Water
Why is hydration an important part of your overall health and well-being? Because water is essential to proper bodily function. Water aids in digestion, regulates body temperature, transfers nutrients through cells and helps maintain heartbeat and blood pressure. It also delivers electrolytes and helps prevent constipation.
Signs of Dehydration
So what happens if you don’t drink enough water? Dehydration can put your brain and body at risk and cause a whole host of dangerous health issues. Dry skin, headaches, fatigue and muscle cramps are signs of dehydration. Dizziness, mood swings, irregular heartbeat and breathing dysfunction are also symptoms of dehydration.
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