Staying hydrated is a crucial part of leading a healthy, active lifestyle. From our cells to our brains, our bodies need water to function optimally. In this article, we explore the role that hydration plays in overall health and wellbeing.
1. Hydration: Essential For Overall Health and Wellbeing
Hydration is essential for our overall wellbeing and can have a profound impact on our physical and mental health. Our bodies are mostly composed of water and proper hydration will ensure all systems continue to run efficiently and can even provide an energy boost for more strenuous daily activities.
- Adequate hydration helps flush out toxins from the body via sweat and urine.
- Water is a required nutrient for optimal health and plays a big role in digestion, absorption, circulation, and body temperature.
Not staying hydrated can have serious implications on our organs and can lead to diseases such as kidney stones or urinary tract infections. The effects of slight dehydration can impact our mood and energy levels, our short-term memory and cognitive performance. Of course, it’s essential for athletes too, in improving performance, reducing fatigue and improving digestion of food.
As humans, we’re not well adapted for recognizing thirst and sometimes confused with other cravings. Hence, it’s best to plan ahead and aim for 8 to 10 glasses of water per day to stay healthy. With numerous tasty and refreshing options available, it should not be hard to achieve.
For those who don’t like plain water, there are drinks like herbal teas, or alternative drinks such as coconut water, seltzer water, and even smoothies. Drink plenty of water and watch how your body begins to feel the difference with better energy, an improved and balanced mood, plus better performance in daily activities.
2. The Benefits of Staying Hydrated
Staying hydrated is one of the most important things you can do for your health. Drinking enough water helps keep your body functioning properly and can lead to improved physical and mental health. Here are some of the key benefits of staying hydrated:
- Weight Control – When you’re adequately hydrated, your body is more efficient at breaking down and processing food, which helps with weight control. Studies have also shown that drinking water before meals can help people feel full and eat less.
- Mood & Energy – Staying hydrated can help boost your energy and focus, and can also help improve mood. Drinking enough H2O can help fight off feelings of sluggishness and fatigue.
- Healthy Skin – Water helps keep your skin from becoming dull and dry. It also helps flush out toxins, improve circulation, and keep your skin looking youthful and radiant.
Drinking enough H2O can also help reduce the risk of several chronic conditions, such as heart disease, cancer, and kidney disease. Research has shown that staying hydrated can also help improve blood pressure, reduce the risk of kidney stones, and keep your bones strong and healthy. Additionally, water plays a critical role in keeping your digestive system functioning properly, and can help reduce constipation.
Staying hydrated can also help improve your mental clarity, memory, and overall well-being. Studies have linked high water intake to better concentration and improved performance on cognitive tasks. Additionally, drinking enough water can help keep your brain alert and focused throughout the day.
So, if you’re looking to improve your health and wellbeing, start by staying hydrated. Drinking plenty of water can help you feel better, think more clearly, and stay at the top of your game.
3. Tips for Increasing Your Daily Intake of Water
1. Invest in a Reusable Water Bottle
Investing in a reusable water bottle is one of the easiest ways to ensure you meet your daily water intake goals. Not only is it convenient for carrying around with you, but it’s also great for the environment. Choose a durable, stylish water bottle that you can take with you wherever you go, and make sure to always keep it filled up.
2. Dilute Your Favorite Drinks
Turn unhealthy drinks into healthier options by adding water to them. Squeezing some lemon or lime into your water can also add a refreshing flavor twist that you’re sure to enjoy. Diluting your favorite drinks is great for your body, and it’s a subtle way of increasing your daily water intake without compromising on taste.
3. Set Mini Water Challenges for Yourself
Challenge yourself to drink certain amounts of water at certain times. Think 20 ounces before breakfast, 16 ounces when you get to work, 12 ounces for lunch, 16 ounces in the early afternoon, 20 ounces before dinner, and 12 ounces before bed. This will help you to keep track of the amount of water you’ve consumed throughout the day.
4. Create Your Own Water Tracker
An alternative to setting mini water challenges is to create your own water tracker. This could be in the form of an app, notebook, or whatever you prefer. Jot down your water intake each day so you can monitor exactly how much you’re drinking. You might even be inspired to increase your daily intake as you watch your numbers rise.
5. Add Some Variety
It’s important to switch things up every now and then so you don’t get bored of drinking plain water. If you’re looking for ways to mix it up, try adding fruit or cucumber slices, lightly brewed teas, herbal infusions, or sparkling water. These options provide a refreshing change that can keep you hydrated and motivated to reach your daily goals.
6. Drink a Glass Early in The Morning
Start your day off on the right foot by drinking a glass of water early in the morning. Not only is it good way to give your body the hydration it needs, but it also helps to jumpstart your metabolism and prepares you for the rest of the day.
4. How to Recognize Signs of Dehydration
It can be difficult to know when you or someone you know is coming down with dehydration. By recognizing the common signs early and rehydrating quickly, you can prevent any further damage. Here are some of the most common signs of dehydration:
- Dry mouth, tongue, and lips
- Decreased urine output
- Headache
- Dizziness/lightheadedness
- Dark colored or highly concentrated urine
Sometimes, these signs can be quite subtle. Pay close attention to activities that cause excessive sweating and know what’s too much. This is especially important when exercising or engaging in outdoor activities. Regularly monitoring the body’s hydration levels will help you stay ahead of dehydration.
Dehydration can also present itself as exhaustion or general weakness. An inability to concentrate is another sign. Fatigue and lethargy are both symptoms, as are signs of irritability and restlessness.
Kids and infants evidence dehydration in different ways than adults do. In addition to all of the above signs, be on the lookout for:
- Increased agitation and restlessness
- Decreased tears or eye wetness
- Dry, cool skin
- Decreased elasticity in the skin when pinched
This is by no means an exhaustive list. Consult a doctor if you’re unsure whether any of these symptoms point to dehydration.
By understanding the importance of hydration and its effects on our overall health and wellbeing, we can take responsibility for our own hydration, and in turn improve our overall physical and mental health. By staying hydrated our bodies can perform optimally, allowing us to lead our most productive and healthiest lives.
