Drink More Water to Stay Healthy and Hydrated

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You need to drink more water to live. Around 70% of your body weight is water. Your body will do everything it can to maintain the water, yet it can still lose a lot of water through sweating, urinating, breathing, and digesting. Illnesses that cause vomiting and diarrhea also result in dehydration. If you do not replace the water you lose, it can lead to undesirable side effects. Drinking water throughout the day is one of the best things you can do to stay healthy.

Drink More Water to Prevent Dehydration

You become dehydrated when you do not drink enough water. Dehydration is so serious that up to half a million people in America go to the hospital each year for dehydration, and roughly two percent of these people die in the hospital. Some of the life-threatening complications from dehydration include:

  • Heat exhaustion and cramps
  • Heatstroke
  • Kidney failure
  • Seizures
  • Coma

Signs You Need to Drink More Water

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There are times when we are not aware of being dehydrated. We can go about our daily business and not realize we need to drink more water. Adults and children show signs of dehydration in different ways. Here are some signs of dehydration in adults:

  • Dry mouth
  • Dark-colored urine and urinating less often than normal
  • Muscle cramps
  • Feeling tired, lethargic, or confused

Some signs a child needs to drink more water include:

  • Crying without tears
  • A dry diaper after three or more hours
  • Irritability
  • Sunken eyes and cheeks

Drink More Water for the Health Benefits

Hydration is one of many good reasons why you should drink plenty of water. Your body operates better when it is hydrated. Your body will experience many benefits when you drink more water, including:

  • Protecting your tissues, joints, and spinal cord
  • Enabling your body to excrete waste
  • Aiding healthy digestion
  • Helping to maintain optimal brain function
  • Keeping a healthy cardiovascular system

A Few Simple Ways to Drink More Water

It does not have to be a difficult task to drink more water. Here are a few simple ways to help you drink more water.
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1. Add Some Flavor

Water is plain tasting and not very inspiring when you have a goal to drink more water. An easy way to add some flavor to your water is by steeping fruits, vegetables, or herbs in your water. Some good fruit and vegetable choices include sliced strawberries, lemons, cucumbers, ginger, and celery. Basil, mint, and lavender are good herbal choices. Steep for several hours or overnight for maximum flavor.

2. Drink Water Before a Meal

A simple way to drink more water is to have a drink before you eat a meal. You can drink water while you are at a restaurant waiting for your meal to arrive. You can drink water while you are preparing a meal at home. It does not matter if you are having a meal or a small snack, have a drink of water before you eat.

3. Drink Water During a Meal

No meal is complete without something to drink. Drinking water during a meal instead of alcohol or soda can help you achieve your daily water intake. You can drink flavored water to keep it interesting.

4. Use an App to Track Your Water Consumption

There are many apps that are available to help you reach your water drinking goals. You can use everything from hydration trackers to smart water bottles that monitor your water consumption. Some smart water bottles can even infuse your favorite flavors into your water.

5. Set Daily Goals

It is important for you to set daily goals to drink more water. These goals should be specific, measurable, attainable, and realistic. Add some variety to your goals by including flavored water, regular tea, herbal tea, and mineral water.

6. Write down your goals

The best way to achieve your goals in anything is to write them down on a sheet of paper. Doing this makes your goal tangible and concrete. Write your water drinking goals on sheets of paper, and place these notes in various places throughout your home and in your car so that you have constant reminders to help you reach your goal.

7. Buy a Water Filter

A water filter is a necessity for some people. They may live in an area where the quality of the water is questionable. Other people live in areas where a water filter is a luxury because the water source is clean. In either case, filtered water tastes better than unfiltered tap or fountain water. Good tasting water can help you to drink more water and reach your goals.

8. Choose an Alternative to Soda

Drinking water all the time is monotonous, yet you know you cannot drink unhealthy soda. When you have a taste for something fizzy then try mineral or sparkling water. It is a healthier alternative to soda. Try adding your favorite fruit, vegetables, or herbs to give your mineral or sparkling water some flavor.

9. Get into Regular and Herbal Teas

Tea is another way to flavor your water to help you meet your daily water intake. You can find many types of tea at the grocery store. Some tea brands infuse different flavors like peach, strawberry, lemon, and licorice.

10. Set Deadlines

It is good to set daily goals, but it is easier to set smaller goals throughout the day to reach your overall objective. For instance, you can set a goal of drinking two glasses of water every three hours, starting when you get out of bed in the morning to the time you go to bed in the evening. Doing this makes your overall goal doable.

11. Sip Water Throughout the Day

You can break down your goal of drinking two glasses of water every three hours even further. Instead of drinking one or two glasses at one time, you can sip water throughout the day so that you are drinking two glasses of water every three hours.

12. Eat Foods with a High-Water Content

Some fruits and vegetables like melons, lettuce, celery, zucchini, and cabbage have high water content. It can be hard to measure how many ounces of water you are getting by eating these foods, yet, these foods can help you stay hydrated.

13. Drink Water When You Get Out of Bed

We all sweat a lot overnight while we are sleeping. Having a glass of water first thing in the morning when you get out of bed is necessary to rehydrate. It is also a great way to start your daily water intake goal. You can also have another glass of water for breakfast to meet your first three-hour two glasses of water goal.

14. Reward Yourself

Reward yourself at the end of the week every time you meet your water intake goals. Splurge on a nice meal or go somewhere fun to keep you motivated to meet your water intake goals for next week.


Drinking more water is one of the healthiest things you can do. Its health benefits go far beyond keeping you hydrated. There is no standard amount of water you should drink. The amount of water you should drink for hydration depends on your age, activity level, weight, and health.

The suggested amount of water intake for adults is 64 ounces of water per day, but this can be too much or too little. You can use 64 ounces a day as a starting point, then pay attention to your dehydration symptoms to see if you need to drink more water.

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