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Drinking water and staying hydrated is important, especially during the summer months. Spending time outdoors in the heat means that you should always keep a water bottle nearby.
But how much water is enough? Many people believe in the eight cups of water a day adage but is this medically sound or just a myth. According to CNET, there is no scientific evidence to back it up. While drinking 64 ounces of water a day isn’t bad for you, it is just not enough. Your body needs more, much more.
While the average liquid intake needed is 15.5 cups (3.7 liters) for men and 11.5 cups (2.7 liters) for women, more is needed if you have an outdoor job, exercising, or live in a hot climate. With summers getting hotter, staying hydrated is vital for your health.
It’s important that you stay on top of your hydration needs. Here are three helpful hacks to keep you on track.
What Water Again?
If you don’t like drinking water, there are other ways to get the hydration you need. You can drink tea or coffee – no it does not dehydrate you –, fruit juices, or eat foods like watermelon. In fact, according to National Geographic, 20 percent of your fluid needs come from food. You can up your fluid intake by drinking smoothies and serving cold soups like gazpacho.
Don’t Wait Until You are Thirsty to Drink
Some people wait until they feel thirsty to drink but this is not the best way to judge whether your body needs more fluid. “While thirst is a helpful signal, it’s more like a later warning light—like that E signal on your gas gauge — than a real-time indicator of what’s going on now,” Wendy Bazilian, a nutrition and wellness expert based in San Diego told National Geographic.
“By the time you feel thirsty, you’re already a bit behind” on hydration. This is especially true for older adults, as their thirst mechanism becomes less sensitive with age, increasing the risk of dehydration,” she said.
A better indicator is how often you have to go to the bathroom. If you are not going every two to three hours or if your urine is dark, it’s time to increase your fluid intake.
Make Drinking Water a Daily Habit
The best way to increase your water or other beverage intake is to make it a habit, according to CNET. This could include drinking a large glass of water right after you get up in the morning as well as before and after eating.
You should also always take water with you wherever you go so it is a constant reminder to drink, and it is always available. You can also use a smart water bottle that sends you messages when it is time to drink more or a reminder app on your phone.
“These mini habits build on things you already do, so you're not trying to remember to do something new. The more you tie hydration into your daily routine, the easier it becomes,” Renee Fitton, a registered dietitian told CNET.
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