Category: Cooperative Extension
Staying Hydrated Keeps a Healthy Body
July 12, 2024 Written by Madison Stolls
When people are going through a hectic day, they often forget to stay hydrated. Hydration is one of the most important overall factors for your health, especially on a hot summer day. Maintaining enough water in the body is crucial for regulating body temperature, delivering nutrients to cells, getting rid of waste, and maintaining overall health and wellbeing.
Daily intake
The body loses about two to three quarts of water daily through sweating, exhaling, and eliminating waste. All of that loss needs to be replaced. According to the U.S. National Academies of Sciences, Engineering and Medicine recommends that males need 15.5 cups (3.7 liters) of fluids every day, and females need 11.5 cups (2.7 liters) (2005). However, people have different needs. Those who work in high-heat environments, exercise for long periods of time, or are pregnant need more water.
Tips
It’s easy to forget to stay hydrated. Remember these tips to stay on top of your water and fluid consumption.
Keep a bottle of water or reusable cup with you during the day; remember to refill.
Drink water before, during, and after exercise.
When you feel hungry, drink a glass of water first, which can make you feel full.
Drink water when you wake up, eat a meal, and go to bed.
Do you think water tastes too plain? Try adding lemon, lime, oranges, cucumbers, or other fruits or vegetables.
Consume foods high in water like watermelon, cucumbers, citrus fruits, and melons.
Be mindful of your consumption of caffeinated drinks; coffee or sodas may actually increase the risk of dehydration. Don’t consume more than 400 milligrams of caffeine per day.
Dehydration also has many side effects — little or dark urine, headaches and dizziness, dry mouth, extreme thirst, and fatigue — that demonstrate your body can’t function properly.
Your body needs continuous hydration throughout the day, especially during the summer. So whether you are on the beach, exercising, or just walking around town, stay hydrated!